Warm up

2 minutes swimmers


3 rds

10 sa hp each side

15 banded face pulls

5 wall walks (hands down wall)

10 minutes


5 rds

6 ub chin ups

12 bent over rows (palms up, no hitch)

25 band st arm lat pull downs

25 minutes


13 minute infinity ladder

Strict hspu

Push up

Ring dip

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