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