Warm-up
4x 200 m finishers (start at a walk finish in a finish stride)
5x band sprint/pulls (50m forward/50m backwards)
Then:
Max Handstand hold (3 min max)
Work Capacity:
200 Wall Ball shots for time
Finisher:
50 Hollow Rocks
Max plank hold
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Thor's Daughter is ELITE...sooo ELITE that Ochocinco has no chance
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