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Warm Up
4 Rounds
2 wall walkers
20 Ft. Bear Crawl
5 Hanging Scap Retractions
20 Ft. Spider Crawl

Met Con
6 Rounds
6 Hand Stand Push Ups
6 L-Chin Ups
Rest 1 Minute
12 Push Ups
12 Hollow Rocks
Rest 1 Minute
:30 Side Plank Left
:30 Side Plank Right
1 Minute Rest

Mobility
1 Minute Standing Pec stretch/side
1 Min OH Band stretch/side

HSPU Options:
3 HSPU (1/2 Volume)
3 HSPU to Ab Mat, hands on Floor
3 Pike Position on Box Push Ups
6 Seated DB Press AHAP

L-Chin Up Options:
3 L- Chin Ups
3 Chin Ups+ Max time L hold (knees tucked or single leg extended OK)
2 Chin Up Negatives+ Max hold knees tucked

Push Up Options:
Hands on Box (focus on hollow position and AVOID knees on floor)

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