Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
-100m run
-hand stand kick ups
-Ring row
-10-12 double unders

Then

20 min EMOM
odd -1 shoulder press @80 – 90% 1RM
even – 2 weighted chin ups
+
run 1 mile




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