12.17

3-5 minutes of workout prep
single leg glute bridge x 10/side
skater squats x 10/side **elevated and slow
TGU x 2/side – slow –
scap pull ups x 10
push up plus x 10

then

A1 back squat; 50×3, 60×3, 70×3, 80×2 x3
A2 wide grip RDL x 5×6 **pause @ knee for 2 sec. @ 50% of BS
A3 hand over hand sled drag x 30ft. x 6 sets
+
4 rounds each for time:
250m row
15 double russian kb swings (unbroken)
15 t2B
rest 60 sec.

Cool Down
pigeon pose x 60 sec. per leg
wall stretch x 60 sec. per leg
lizard pose x 60 sec. per leg
20 banded pass throughs




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