Video challenge

Warm up

5 minutes cat/cow

Then
4 rounds
6 lunge and reach
3 wall walks
10 deck squats

Strength
One arm rows
5×20 each arm

Pull ups
5×3
Use a 5 second negative on your reps

Db pullovers
5×12

Workout
Amrap 9
12 push ups
9 kneeling jumps/ up downs
6 dB thrusters each arm

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