Warm up

3 rds

5 swimmers

10 sa hp each side

10 band pull aparts

10 minutes


2 minutes supinated hang


2 rds

5 wall walks (hands down wall)

5 inch worms

6 minutes

Remainder of time

Warm up squat clean/warm up wall walk

Perform extra mobility…


Emotm 20

Minute 1

Wall walks

Minute 2

Squat cleans

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