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WARM UP: 4 rds of Cindy
MOBILITY:
banded trunk opener- 2 mins
OYO- 3 mins

SKILL: Every 90 secs for 8 rounds- 4-6 kipping pull ups

CONDITIONING: 4 rounds NFT-
5 tempo pull ups @x131
10 tempo push ups @3×31
15 KBS
20 sit ups
30 sec plank