Warmup

(2x) 50 Double-unders (100 jump rope), , Travelling Kongs, 40 Wall Knee drives,

All Classes

Lax Ball Forearm Smash 2:00min ea.
SL Flex w/ Ext. Rot. Bias 2:00min ea.

Advanced

"Chelsea"

For Rounds 15:00 cap

5 Pull-ups
10 T-Push-ups
15 DB DL

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