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Warm Up – 2 Rounds
5x each way – Static Spiderman stretch
5x each way – Side Plank Reach Through
10x Hollow Rock, not each way
5x each way – alt Step Out Sampson Lunge
10x Russian KBS 16/24
Bear Crawl – 1x lap fwd + 1x lap bwd
A. Shoulders & Torso – 20:00 cap
Shoulders & Torso – 20:00 cap
"Torsionator" – add weight carefully
Landmine Walk – 8/12kg KB on sticks
1/2 kneeling Press – add weight
Serratus – Shoulder Slides – sets of 10
Hollow Hold to Hollow Arch – add small weight
Flutter Kicks – holding small weight, arms extendedScoring: Not Scored
B. Overhead Squat 3RM
3 Overhead Squats @ 100%
*work with time remaining
*wear lifting shoes if you have them
*take care focus on good position
*manage rest min 1:30min, longer as weight increases