banded good mornings x 15
wall angels x 15
goblet squats x 15
bottoms up press x 15/side


A1 Single leg DL x 10/side x3
A2 Weighted Dip x 5×3
A3 V-ups x 10-20×3
“slam dance”
calories on aB
calories on the rower

CF Open’s workout 16.5 @ 9am

Cool Down
partner OH stretch x 30 sec. x 2
wall stretch x 30 sec. x 2
calve stretch x 30 sec. per leg x 2

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