Part A – Warm Up
2 Sets
Quadruped Thoracic Trunk Rotation x6 ea. side
Scap Push-ups x10
Banded Single Arm High Pulls x12 ea.
+
2 Sets
KB Windmill x6 ea. side
Star Plank x20 sec ea.
https://www.youtube.com/watch?v=z2zv526I7M8
Part B
EMOM For 12 Min Do:
Min 1 – Strict Pull-up x6-8
Min 2 – Ring Support Knee Tuck x20 Sec
Min 3 – Pistol Hold Leg Lift x6 ea. side
*Hold on to something for balance during pistol hold leg lifts if neccesary
Part C
3 Rounds For Time Of:
15 Burpees
15 Deadlifts (225/145)
400 m Run
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