Warm up
3 minutes toe raises

Then

5 minutes hero pose

Then

Three rounds
60 second supinated hang
30 second oh March L
30 second oh March R

Then
2 rds
10 deck squats
10 Cossack squats each side
10 wall squats

Then

Three rounds
3 pull ups at level
4 pistols at level
5 push press at level

Workout
Triple P
Amrap 12
20 pull ups
30 pistols
40 push press

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