11.4

3-5 minutes of workout prep
ARE squatsx 1 round
lateral squats x10/side
good mornings with band around knees x10
scap pull ups x 10

then

A1 double kb front rack split stance squat x 8/side x3
A2 split stance dB press x 8×3 **hold OH and focus on midline and positioning
A3 Chin over bar hold x10-15 sec.x3
+
20 minute amrap
20 cal on AB
1 weighted pull up
25m sled push
25m sled drag
20 cal row

*each round you are adding weight to the weighted pull up.. level off where you need to, and switch up your grip each time

**each round you must add weight to the sled




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