10.16

3-5 minutes of workout prep
TGU x 3/side @ light weight
lateral goblet squats x 10/side
single leg DL x 10/side
wall angels x 15

then

A. power Sn from pause above knee x 2 singles over 5-7 sets in 10 minutes
+
“Sledge hammer”
20 minute amrap
2 L pull ups
4 strict dips
6 kb swings, 70/55

can scale up to
20 minute amrap
2 MU
4 HSPU
6 kb swings, 70/55#

Cool Down
bench OH stretch x 2 minutes
pigeon pose x 2 minutes per leg
cobra pose x 20




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