11.12

A Clean Starts + clean pull into ext. 3+1 x 3 sets
B Support holds (weighted) x 10-20 sec. x 3
C Hollow rock / hold for 20-30 sec. x 3
+
Teams of 2 must complete the following
3 rounds for time:
2,00m row (each person must complete 1K broken up any way you want)
100 wall-ball shots, 20/14#
50 box jumps, 30/24″

Cool Down
bench oh stretch x 30sec. x2
wall stretch x 30sec. x 2
child’s pose x 10sec. x 3




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