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Things you need:

  • 2 cans/weights
  • Rolled towel

Warmup

Can Warm Up

  • Walk/jog
  • Lateral
  • Grapevine
  • SLS uex reach
  • Chest press
  • OH press

Mobility/Movement

Top 1/2 Turkish GU

  • Floor shoulder stability series

WOD

40” Work / 10” Rest

X 3 rounds

  • Squat lunge flow
  • SLS floor touch halo R
  • SLS floor touch halo L
  • Burpee or Floor touch jump
  • Fast feet

Cooldown/Correctives

  • TS Foam Rolling
  • Breath control

Mindfulness

Self control is the chief element in Self-Respect.
Self-respect is the chief element in Courage.