Conditioning:

30 GHD Sit-ups buy-in

…then

3 rounds of:

5 Muscle-ups

10 meters Handstand Walk

15 Box Overs (24/20″)

20 Sit-ups

…then

30 Burpee sell-out

 

For Time

 

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 2:00/side

Banded Olympic Wall Squat – 2:00

 

 

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