A)2 Sets
Squat Hold x20 sec
Hollow Body Rock x20 sec
Sumo Squat Hold x20 sec
Samson Stretch x10 sec ea. side
then do:
2 Sets
Banded Good Morning x20
Reverse In Place Lunge x6 ea. side
Lateral Lunge x6 ea. side
Jump Squat x5 (max height)
Hanging Lat Pulls x10
B) 2 Sets
Back Squat x4 @95% of 3RM
2 Sets
Back Squat x2 @100% of 3RM
2 Sets
Back Squat x1 @110% of 3RM
C) For Time:
50 Pull-ups
45 Thrusters (95/65)
40 Cal Assault Bike
HIIT- ” Georgie”
AMRAP IN 21 MIN :
7 Burpees
11 Push- Ups
22 Kettle Bell Swings
