12.30

3-5 minutes of workout prep
bottoms up press x 10/side
Single leg DL x 10/side
straight Toe Goblet squat x 10 w/ pause
forward wall slides x 10

then

A. BN PJ (pause in catch for 3 sec.) into OHSQ (pause in bottom for 3 sec.) – 12 minutes of working on this complex
+
“Butternut”
23 minute amrap
60/50 cal row
3 rounds of “Cindy”

**1 round of Cindy is 5 pull ups, 10 push ups, 15 squats

***for those who are more accustomed to higher volume pull up and push up work you can do 4-5 rounds of “Cindy” after each row

Cool Down
banded leg stretch (forward/across body/outside) x 60 sec. per direction
twisted cross x 60 sec. per arm




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