07-14-2021

Warm-up

2 rounds
10 good mornings w/ empty barbell
5 cossack squat (es)
30sec hollow hold
50′ monster walk (Fwd down, Bckwrd back)
10 banded squats
then
2 rounds
50 single unders
10 ring rows

Mobility

PVC
1min banded hip extension (es)

Strength

Back Squat
Every 3:00 x 4 rounds
12 reps @ 75-80% of 10rm

Conditioning

20 min AMRAP
40 double unders
30 Abmat situps
20 box jumps (24/20)
10 Hang power snatch (95/65)