Warm up

2 minutes of swimmers

Then

2 rds

10 pvc pass throughs

10 sa hp each side

10 sky reaches each side

Then

2 rds

10 total lunge and reach

10 total Cossack squats

10 ring rows

Skill

Pull ups

Workout

For time

50 pull ups

50 calorie row

50 burpee box overs

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