Warm Up
Coach’s Choice

MOB
Athlete’s Choice

A. Bench and Pull
EMOM for 15 mins
Min 1 - 6 BW Bench Press
Min 2 - 7 Pull Up
Min 3 - Row 12/10 Cals

A. HSW Conditioning
For Time:
100 Double-Unders + 25’ Handstand Walk
80 Double-Unders + 25’ Handstand Walk
60 Double-Unders + 25’ Handstand Walk
40 Double-Unders + 25’ Handstand Walk
20 Double-Unders + 25’ Handstand Walk
Sub 30 second HS Hold

C. With a Partner
For Time
50 Synchro WB (20/14)
50 Synchro Sit Up
50 Cluster (155/110), alternate reps
50 Synchro Sit Up
50 Synchro WB (20/14)
Time Cap: End of Class

Accessory Time Permitting

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