30m high knees, 30m butt kickers (outside to stop sign in front of salon doing high knees, butt kickers on way back)
10 windmills total
:30 dead hang on pull-up bar
6 down dog into plank (emphasize pushing head thru arms towards legs to stretch lats)
8 pass through w pvc
8 btn press w pvc
8 ohs w sotts press pvc (oh squat to bottom then sotts press then stand = 1 rep)
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