Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
- overhead squats
- pull ups
- push ups
- opposite knees to elbows
- GHD
- sit ups
- hip extensions
Skills:
pull ups
- stringing together
- hip function
- alternatives and progressions
WOD:
3 rounds for time of:
15 handstand push ups
20 alternating knees to elbows
run 400 meters
Tabata taking a brief rest between deadlifts
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