12.27.2023

Mobility
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1️⃣ Half kneeling PVC T spine rotation x 8 each side
2️⃣ Foam roller wall slide x 10 reps
3️⃣ Back to wall shoulder flexion x 10 reps
4️⃣ Prone PVC Y’s x 8 reps
5️⃣ Sidelying T spine rotation x 8 each side
 
 
 
Primer
handstand skills
10-8-6-4-2
handstand marching x 2 
push ups

WOD
20:00 EMOM
"Owens"
min 1- single arm DB push press x 10 each side
min 2- single DB overhead walking lunges x 25 feet each arm
min 3- single DB alternating devil's press x 5 each side
min 4- bike cals 10/8