Warm up

2 rds

20 total sky reaches

5 wall walks

5 walk outs

10 pvc sots press

60 second supinated hang

Strength

Front squat (from rack)

7 sets of 3 reps

Between sets

15 banded face pulls

25 minutes

Workout

3 rds

30 push ups

20 back squats

10 burpee bar hops

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