5.10

Bottom of squat hold – accumulate 3 minutes
X-band walks x 10/side
Bear crawl – 10m
spider walk – 10m
crab walk – 10m
+
5 minutes movement prep

then

A1 Dead lift; 50×5, 60×5, 70×5, 80×5
A2 Bench Press; x8x4 @ 75-80%
+
top of every 2 minutes x 8 minutes
10 sec. amrap v or tuck ups
10 sec. ball slam
10 sec. aB sprint

rest till the 10 minute mark

6 minute amrap
18 HPC @ 50% of max
18 burpees over bar

Cool Down
pigeon pose x 30sec. x 2
wall stretch x 30sec. x 2
cobra to child’s pose x 15




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