Strength / Mobility

Complete 2 rounds:

30 second pronated hang
Inchworm 2-5 reps
30 sec supinated hang
Squats 5 reps, 30 sec pause at bottom
Scapular pull-ups
Heel drops 5 each leg

Conditioning Work

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:

20 Mountain Climbers
15 KB swings
10 Single DB Thruster
10 Alternate leg lunge
5 Ring Row


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