Today's WorkoutWarm Up
- 50 Jumping Jacks
- 40 Mt. Climbers
- 30 Sit Ups (10 Straight Leg|10 Lemon Squeeze|10 V Up)
- 20 Scap Pull Ups
- 10 Push Up + Down Dog
- 3 Sets
- 8 Hanging Knee Raises
- 8 Shoulder to Overhead (Press|Push Press|Push Jerk)
Conditioning - "13 Folded Flags"For Time - Groups of 4 - 36 min. Time Cap
- 26 Rope Climbs (Alt. every rep)
- 21 Handstand Push Ups (Each Person - Alt. every 7 reps)
- 13 Rounds (Each Team-Working in Pairs-Alt. full rounds)
- 8 Synchro Shoulder to Overhead (rx: 75#|55# crx: 115#|75#)
- 8 Synchro Knees to Elbow(armpit/sternum)
Accessory
- Collect 2 min. in a Chin Over the Bar Hold
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