Warm up

5 minute full body flow

2 rounds

5 Cuban press

15 band pull aparts

5 swimmers

35’ walking hamstring

35’ walking hip flexor

Db hang split snatch and one arm row technique


Can you hang?

3 rounds for time

Walking lunge to awning

15 one arm rows left

15 hang split snatch left (right foot goes forward)

15 one arm rows right

15 hang split snatch right (left foot goes forward)

50 calories

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