3-5 minutes of workout prep
sumo squat to stand
single arm farmers walk x 20m per arm
x-band walks x 10/side
pull up plus x 10


A.1 Back Squat; 8 reps x 3 sets @ 70%, rest 60 seconds
A.2 Weighted pull up; 5.3.1, rest 60 sec.
“James Town”
15 minute amrap
30 walking lunge steps
20 kb swings, 55/35
4 L-pull ups

30 perfect hollow rocks
30 perfect arch rocks

Cool down:
bench OH stretch x 60 sec.
pigeon pose x 2 minute per leg
Lizard pose x 1 minute per leg

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