11.23

Single leg RDL x 10/side
Skater Squat x 10/side
KB windmill x 10/side
seated wall angels x10

then

A.1 BS; 50×3, 60×3, 70×3 80×3, 90×1
A.2 Strict CTB or pull up cluster x 4 clusters x 5 sets
B. 6 minute EmOM
odd = 7-10 feet elevated weighted ring rows or towel pull ups or towel rows
even = 10-15 v-ups
+
For time:
25 thrusters, 95/65
20 burpees over barbell
15 thrusters, 95/65

Finisher
Seated weighted russian twist x 50reps

Cool down
partner OH stretch – 45 sec.
seated straddle x 60 sec.
calve stretch x 60 sec. per leg




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