1. Hand stand and hand stand push up practice to prepare/activate shoulders

2. For time:

21  15  9

-kettlebell or dumbbell swing

-20# wall ball

3. Double under practice

 

 

 

 

 

 

 

 

 

 

 

 

 

swings/wb:

Thanh: 44# kb 3:27
Red: 51# kb 4:11
Paul: 74# db 3:50

double under practice:

-Thanh v Red to 25 double unders= Thanh by 10 secs
-Paul 99 straight

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