9.18

Goblet squats x 10 @ 22×1
TGU x 5/side
Hollow hold x 10 sec. x2
arch hold x 10 sec. x 2

then

A.1 Front Squat; 50×3, 60×3, 70×3, 80x3x2
A.2 DB bent over row x 5/side x 5 sets
+
“mother goose”
accumulate 100/80 cal on the rower/AB
top of every 4th minute do a 60 sec. amrap of:
3 thrusters, 95/65
3 burpees over the bar

Fitness: 75/50

Cool Down
bench OH stretch x 2 minutes
twisted cross x 60 sec. per arm
wall stretch x 60 sec. per leg

Sweat Sesh
5K row
20mile bike