A. Mobility work 15 mins
B. 15-20 mins
Work up to a heavy high bar back squat
C. 3 sets of:
15m handstand walking
5 muscle up kip practices (keep core tight and pop hips to bar level)
20 overhead lunges (10 each) @25/10 plates
D. 4 rounds for times of:
Row 500m
20 squats
10 pull-ups
5 hspu’s
Rest 2 minutes
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