September month challenge: 1km Run test and KM run challenge.  How many km will you complete this month? 


Buy In: 6 min: 6 banded lat pull down, 3/side child pose scap retracts, 6 alt shoulder taps in HS (or pike pushup),
Skill: Shoulder press: 5 sets of 6 -start at 60% & work up
WOD: 10min EMOM
5 burpees + 5 box jumps

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