5 minutes of movement prep
Goblet squats x 10
forward wall slides x 10
x-band walks x 10/side
scap pull ups + kip swing; 10/10


3.14 – 3.20
A1 BS; 50×3, 60×3, 75-80x2x3 @ 2-3 sec. pause in bottom
A2 Renegade rows x 6/side x3
A3 Seated High box jump x 3×3
“Slim Shady”
For time:
50 pull ups
50 ball slams, 30/20#
50 cal on the aB

**scale pull ups to CTB if you can

Cool Down
wall stretch x 30 sec/ per leg
pigeon pose x 30 sec. per leg

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