Warm Up
5 to 1 External rotation push ups
20m Bear Crawl
2 mins handstand practice
2 mins hanging or 10 x 180 deg turns
50 up (running motion on the spot)
20m Rabbit Walk
10 Superman's
Strength
Pull ups
5x5 with 5 sec descent
WOD
4 rounds
100 Double Unders
20 Dumbell Push Press
20 Hollow Rocks
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