Warm Up
1 min hang
hang thoracic extension
5 passive to active
Squat routine
Wall facing shifting weight handstand
Spiderman or Lizard
10 mountain climbers
WOD
'FrEAK'
21 Thrusters 40/30kg
1 min hang
hang thoracic extension
5 passive to active
Squat routine
Wall facing shifting weight handstand
Spiderman or Lizard
10 mountain climbers
WOD
'FrEAK'
21 Thrusters 40/30kg
21 Pull ups
800m run
30 Kettlebell swings 32/24kg
30 Pull ups
50 Double unders
50 Sit ups
400m run
30 Box Jumps
30 Wall balls
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