Buy In: Tabata Double unders. Mobilize: shoulder poster mobs, couch stretch, pvc the hips.
Skills/drills: 40 ghd situps, 30 reps handstand push ups, 20 reps muscle ups.
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The rowing machines should stay busy. Come in and plan to get to work. If a rower is free and you haven't completed skills and drills, jump on the rower. Women should shoot for sub 9, men sub 8.