10.22

3-5 minutes of workout prep
seated wall angels x 15
kip swing on bars x 10
Skater squat x 10/side
Single leg RDL (power to knee) x10/side

then

A1  CG bench Press; 5.4.3.2.1
A2  DL; 50×5, 60×5, 70×3, 80×2-3×2
A3  Seated russian twist x 12×5 (add plate or medball)
+
EmOM x 16
minute 1 = 30 sec. row @ 90% effort **hold 2 sec. faster then 1K TT
minute 2 = 20m farmers/plate carry + 20m seal walk
minute 3 = 8 sec. sprint @ 93% effort
minute 4 = 20 sec. rope slam or ball slam

**if you have time – go to 20 minutes for 5 sets
**if the second minute takes you longer then 40 sec. then switch to a 10 meter seal walk

Cool Down
wall stretch x 60 sec. per leg
calve stretch x 60 sec. per leg
pigeon pose x 60 sec. per leg