Core:
3 rounds
15 sec Heels tap
15 sec rest
30 sec standing palloff hold L
30 sec standing palloff hold R
30 sec rest
1 min banded plank
1 min rest
Metcon:
00:00-01:00 Hang (punishment air squats)
01:00-03:00 Wall Sit (punishment lunges)
03:00-06:00 KB Farmers Hold 24/16 kg (no punishment)
06:00-07:00 rest
07:00-08:00 Hang (punishment air squats)
08:00-10:00 Wall Sit (punishment lunges)
10:00-13:00 KB Farmers Hold 24/16 kg (no punishment)
13:00-14:00 rest
14:00-15:00 Hang (punishment air squats)
15:00-17:00 Wall Sit (punishment lunges)
17:00-20:00 KB Farmers Hold 24/16 kg (no punishment)
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