30 minute EMOM @70%
1 – Assault Bike
2 – Lizard Crawl
3 – Row
4 – Inch Worms
5 – Ski Erg or Jog
6 – Lunge w/ Rotation


20 minutes skill, play, practice

A-Frame, Walk, Skip

B-Frame, Walk, Skip

Thoracic Spine CARs (focus on isolating movement through the thoracic, use tension in the midline and lowerbody to radiate movement in the target area)

Bar Muscle Ups (cycling for those that have them and negatives if you’re developing the strength)

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