Warm Up
Row 500m then 2 rounds: 10 overhead squats, 10 DB PP, 15 KB swings, 2 samson stretch

Mobility
Overhead band stretch - place band hip height

Skill
10:00 handstand skills

Workout
10:00 for rounds:
NJ Ave Sprint
15 Wall Ball
10 push-ups

rest 2:00

5:00 for rounds:
20 double unders
15 slam ball
10 knees to elbows

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