11.2

-5 minutes of workout prep
wall squats x 10
forward wall slides x 10
seated wall angels x 10
skater squats x 5/side

then

A1 BS; 50×2, 60×2, 70×2, 80×1, 85×1, 85-90×1
A2 Supinated Row x 5×6
+
2 minutes on the clock
10 pull ups or CTB pull ups
200m shuttle run (50m out and back x4)
amrap thrusters @ 115/75
rest 1 minute bt. rounds
x5 rounds

**if it’s dark, cold or rainy you can substitute in 18/12 calories on the Assault bike for the shuttle run
**you can scale up the thruster to 135/95. This movement should be heavier for this workout.

Cool Down
calve stretch x 60 sec. per leg
pigeon pose x 60 sec. per leg
partner Oh stretch – accumulate 30 sec.




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