1) Cycle through the following for 20 minutes:
1 L-sit rope climb
6-8 Step back banded Lunges (each leg)- attach the light band to the rig so the band is pulling your knee out- you must fight the tension.
20' banded lateral steps each way
1 Arm OH Plate walk (switch after a full length)
:30 weighted plank
2) 10 min Ladder
1 Strict Press (95/65)
1 Ring Row
2 Strict Press
2 Ring Rows
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