Warm up

90/90 2:30 each side and direction

Then

3 rds

60 second supinated hang

20 crab walk position hip raises

5 crocodile breathes

Workout

Super pump

Emotm 28

Minute 1

⁃ 3 back squats

Minute 2

⁃ 3 deadlifts

Minute 3

⁃ 5 strict pull ups

Minute 4

⁃ 5 ring dips

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