11.11

+
3-5 minutes of workout prep
skater squats x 10
lateral goblet squats x 10/side
single leg RDL x 10/side
KB windmill x10/side

then

Wednesday
A1 double kb front rack split squat x 10/side x 4
A2 Weighted dips @ 33×1 x 3 x 4, sub tricep kickbacks x5/arm
A3 BB curls x 10 x 4
+
7 rounds for time
FS x 7 @ 95/65
AB calories x 14
double kb russian swing x 7 @ 55/35# per hand
Plate carry x 90 ft. @ 35/25# plates

Cool Down
twisted cross x 60 sec per side
banded hamstring and IT/band stretch x 2 minutes per leg
Cobra pose x 15