Mobility

  • Hip External Rotation Sequence

Warm Up X2

  • Short Lap
  • 10 Steps Duck Walk
  • 10 Push ups
  • 15 KB Swings
  • Alligator QM up and back

Skill:
Hand Stand and L-Sit :20 EMOM 8 Minutes

Workout

Partner WOD:
3 Rounds

A Rows 1000m
B Alternates 10 slam ball, 10 DBPP

Count total time and total reps

For single, do 3 rounds for time, match each row time with SB / DBPP Reps

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