7.20

3-5 minutes of workout prep
sumo squat to stand
single arm farmers walk x 30m per arm
bottoms up kb press x 5/side
hollow to arch on the pull up bars x 10

then

Monday
A.1 DB bulgarian split squat x 5/side x 4 sets
A.2 rope climb x 1-2 reps x 4 sets
A.3 weighted horizontal row x 7-8 x 4 sets
+
3 rounds
30 cal on aB
20 thrusters, 95/65
10 CTB pull ups
rest 60 sec. bt. rounds

Cool Down
pigeon pose x 2 minutes per leg
Lizard pose x 1 minute per leg
OH bench stretch x 2 minutes




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