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Warm-Up
3 Sets:
Reverse Snow Angels x 8 Reps
Reverse Alternating Lunges x 10 Reps
Stationary Inchworms x 3 Reps
Then,
Pigeon
Scorpion
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Strength/Skill
3 Sets:
Turkish Get-Up x 3 Reps Each Arm or Turkish Sit-Up x 6 Reps
Strict Pull-Ups x 5-10 Reps
- Use any Object for Turkish Get-Ups. Start with no weight until you have the steps down.
- Find a pull-up spot if you don’t have a bar. Modify with towel Pull-Ups or Towel Rows.
WOD
Complete 5 Rounds for Time:
15 Back Pack Deadlifts
15 Back Pack Push Press
15 Burpees Over Back Pack
- Grab a Back Pack and fill to desired weight.
- Feel free to modify with a barbell, sandbag, or Dumbbells if you have them.