1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills
2. STRENGTH
3. WOD - ENDURANCE
- Row 15 min, max distance
4. SKILL & DRILL
Hold:
- Kick Up to Handstand, 1 min
- Hollow Body, 1 min
- Kick Up to Handstand, 45 sec
- Hollow Body, 45 sec
- Kick Up to Handstand, 30 sec
- Hollow Body, 30 sec
- Kick Up to Handstand, 15 sec
- Hollow Body, 15 sec
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