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Partner WOD: Wall Ball, Row, Handstand Push Ups, & Hypertrophy


AMRAP 20 with a partner:
50 Wall balls (20, 14)
50 Calorie Row
50 Kipping Handstand Push-ups
*One person works – split as desired.

Then when recovered,

AMRAP 5 of “Bodybuilding:”
10 DB Hammer Curls
10 Double KB RDLs
20 Plate Russian Twists (total)
*Done individuals – not with a partner

Rx+: (30, 20) (Strict HSPU) (Calorie Bike)


Global Foam Roll Quads x 60s each
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

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