Warmup

3 rds

10 sa HP each side

15 band pull aparts

20 total sky reaches

30 cross jacks

Then

3 rds

60 second supinated hang

25 hands under feet hip raises

Workout

21-15-9

Calorie

Burpee over rower

15-12-9

Calorie

Burpee box jump over

9-6-3

Calorie

Burpee muscle up

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