11.7

3-5 minutes of workout prep
KB arm bar x 10sec. per side
seated wall angels x 10
Goblet ARE squats x 1 round
Single leg RDLx 10/side

then

A. Power Sn from pause above knee + OHSQ; x 10-12 minutes for 5-7 sets.. starting from empty barbell and building each set
+
“Swipe Left”
Teams of 2 must complete the following for time:
100 FS, 95/65
100 cal row
100 HPC, 95/65
100 cal AB

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




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