Warm up

3 rds

10 sa hp each side

15 banded face pulls

10 reverse Nordic curls


5x 20 total shoulder taps

Feet on ground in a push up/pike

Feet or knees on box

Walk feet up wall

Kick up into handstand on wall

Free standing

⁃ work to most challenging level

15 minutes


Single leg rdl

5×5 on each side


Amrap 9

10 deficit hspu (3”)

10 deadlifts

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