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Mobility: Shoulders/Ankles


Skill:

Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 2 ascents
(if you don’t have a rope climbs, work on achieving perfect L-Pull-Ups)
Station 2 – Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – 80′ Prowler Push (180/140)


Strength: None


Metcon:  


Kor:

50 Situps
40 Seated Flutter Kicks – flutter with upper body off the ground holding pike crunch position throughout (l + r = 2 reps)
30 reverse crunches -start laying on back straight leg position 8 inches off the ground hand under butt. The bend knees while rolling back onto shoulder with hips high. Finish in the straight leg position, try not to touch down with heels and remain hovering for the set.
20 push-ups

 

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