Warm Up
50 Double Unders
1 min plank
20 Samson stretch
30 side side swing
30 sec bottom push ups negs.
20 butterfly sit ups
10 broad jumps
1 min handstand
5 muscle ups
or 5 pull ups / 5 dips
Strength
Push press
50 Double Unders
1 min plank
20 Samson stretch
30 side side swing
30 sec bottom push ups negs.
20 butterfly sit ups
10 broad jumps
1 min handstand
5 muscle ups
or 5 pull ups / 5 dips
Strength
Push press
10-8-6-4-2
In between each set 6-10 ring rows or pull ups
WOD
Annie
50-40-30-20-10
Double unders
Sit ups
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