Warm up

3 minutes of swimmers

Then

3 rds

60 second supinated hang

20 shoulder taps

20 walking hip flexor

20 walking hamstring

20 cossack squats

15 minutes

Workout

Emotm

24

Min 1

30 seconds

Strict chin ups

Min 2

30 seconds

Strict push ups

Minute 3

Max

Step ups

Minute 4

Max

Lunges

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