11.9

3-5 minutes of workout prep
theraband work
single leg RDL x 10/side
goblet squats x 10
Scap pull ups x 10

then

A1 Thruster; 5.4.3.2.1, rest 60 sec.
A2 db renegade rows x 8/side x 5, rest 60 sec.
+
12 minute amrap
3 CTB pull ups
6 PC, 135/95
9 Wall Balls, 20/14#
12 double unders

Cool Down
bench oh stretch x 60 sec.
pigeon pose x 2 minutes
wall stretch x 60 sec. per leg




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