8.24

3-5 minutes of workout prep
kb lateral squats x 10/side
kb goblet squats x 10
Push Up plus x 10
Pull Up plus x 10
hollow rock x 10 x 2

then

~We are gearing up for some testing next week

A.1 Back Squat; 70%x2 reps x 5 sets *first rep is 3 sec. pause
A.2 Supinated BB bent over row x 5×5
+
12 minute amrap
50m shuttle run (25m out and back)
9 wall balls, 20/14#
21 double unders
9 pull ups

Cool Down
pigeon pose x 60 sec. per leg
lizard pose x 60 sec. per leg
banded external/internal leg stretch x 60 sec. per direction