10Hmob/Zkb WO #20/5rft2/hike

10min kneeling mobility method hip flow

z KB WO #20

2RFT:

kb jump jack swing #30 x16 1st r/8 2nd r

sit up to OHP #26 x 5/5

kb jump jack swing #30 x16 1st r/8 2nd r

kb toe lift to (just arms) OH squat x 8/8 (#26 1st/18 2nd)

kb jump jack swing #30 x16 1st r/8 2nd r

kb thoracic bridge press to push up x 5/5 (#26-->18)

kb jump jack swing #30 x16 1st r/8 2nd r

kb OH sit up to press #26 x 8

kb jump jack swing #30 x16 1st r/8 2nd r

kb bottom up swing to ballerina sumo x 6/6 #18

time: 22:03

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5rft2:

kb row #50 x 7/7

betn row w. rotation x 10 #8s

HSCTs x 8 alt

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2mi hike with kids