Warm up

90/90 rotations
5 minutes

Then
3 RDS
20 walking hamstring stretch
20 walking hip flexor stretch
20 Cossack squats

Then
It’s nasty, gymnasty
Emotm 20
Minute 1
20 seconds toes to bar/hanging knee tuck/tuck up

Minute 2
20 seconds shoulder taps

Workout
Amrap 12
75 double unders
15 dips

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