11-18

Buy in
2 rounds
20-jumping lunges
10-push ups
20-good mornings

W.O.D
15min emom(45sec on/15sec off)
1st-farmer or pinch hold (no walking)
2nd-swings(hang on for 45sec.)
3rd-wall sits

Cash out
2-20count cobra stretches
Rotator work with bands
Roll/stretch

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