Warmup: ROM drills, dynamic stretches, 5 inchworms, 30 sec hollow holds, 30 second arch holds, max bar holds (practice hollow hold on the bar)
WOD: 20 min AMRAP
3 Strict pullups
6 dips
9 KB bench rows (Bat wings)
Cooldown: 30 ab wheel, 30 hollow rocks, 30 arch rocks
Roll shoulders and stretch
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