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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