12.9

goblet lateral squats x 10/side
x-band walks x 10/side
wall angels x 10
scap pull ups x 10
bottoms up press x 10/side

then

12 minutes EMOM
minute 1 = Skater squats x 3/side
minute 2 = rope slam x 12 sec. AFAP
minute 3 = hammer curls x 10
minute 4 = push ups – max unbroken reps
+
top of every 3 minutes for 9 minutes
30 sec. aB sprint @ max effort — goal is 20+/16+ calories
+
7 minute armap
wall balls, 20/14#
**every time you drop the wall ball do 30m farmers walk + 5 burpees

Cool down
banded leg stretch (hamstring, abd., adductors) 1 minute each way
banded pass throughs x 20




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