Monthly Mobility:

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Strength:
Gymnasic Pull
1) 5*ME Ring Row
2) 5×3 Negative pull ups
3) Strict pull ups 5*5-10 Add weight if needed

Handstand/Free hanstand practice

MetCon: For time by ability perform
A) 30 Wall walks
B) 50 Wall walks
C+D) 75 Wall walks

*EMOM Perform 5 KB v-ups
(20 min cap)

**Ask coach for scaling options