Warm up

5 minute full body flow

Then

3 rds

5 wall walks

10 lunge and reach

15 cross jacks

Strength

Bi’s and tri’s… my way

4 rds

21 gun salute

Then

5 diamond push ups

10 oh db triceps extensions

20 tricep push downs

Rest 3 minutes between rds

Workout

Amrap 9

10 burpee pike jump

15 chest to bar pull ups

30 double unders

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