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Warm-Up

Couch stretch

Arm circles, trunk twists, ankle mobility

3 rounds

run to street sign and back

10 hollow rocks

10 supermans

Skill

Bar muscle-up progression

3 x 3 muscle-up negatives

WOD

5 rounds

21 kb swings

15 push ups

9 wall balls

Post

5 mins

Plank - front, side, side, front, superman

Banded stretches