11.3

3-5 minutes of workout prep
x-band walks x 10/side
Goblet squats x 10 with pause in bottom
bottoms up kb press x 10/side
wall angels x 10
lateral squats x 10 (5/side)

then

A1 Bench press x 7×3, rest 45 sec.
A2. Face pulls x10 x3, rest 45 sec.
B1. Hammer curls x 8-10x 3, rest 30-45 sec
B2. Banded triceps ext x8-10 x3, rest 30-45 sec.
+
90 sec rope climb
90 sec double under
90 sec farmers walk
90 sec distance on bike
90 sec rest
X3

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




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