09-27-2021

Warm-up

3 rounds

10 Banded Good mornings

5 Cossack squat (es)

:30 Hollow body hold

25′ banded side shuffle left

25′ banded side shuffle right

10 Banded squats

Mobility

PVC

1min deep squat hold

Strength

Back squat

Every 1:30 x 5rds

4 back squat @ MTR

*all 4 working sets must be at the same weight

Conditioning

20 min EMOM

1) max reps alt DB snatch (50/35)

2) 45sec no push-up burpee box jump (24/20)

3) max reps renegade row (35/25)

4) 10 reverse Nordics

5) 40sec max hanging knee raises