3 rounds:
3 scap wall slides (W/Y)
:15 L-sit
12 seated alternating dumbbell press from lockout
10/single leg glute bridges
Strength:
4 Sets:
Strict pull-ups x 3
Rest :30
Strict dips x 5
Rest :30
Fitness:
3 rounds for time = 11:08
150 single unders
12 ring rows
15 push-ups
20 walking lunges
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