| Strength 3 sets 10 alternating back rack lunges @3011 3 legless rope climbs/legless work |
| Workout 10:00 AMRAP 4,8,12 etc Single KB overhead walking lunges green/yellow V-ups Ring dips RX+ pistols |
| Mobility 1:00 couch stretch 10 mckenzie pressups x 2 |
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