7.11

*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)
+
7 minutes of movement prep

then

A Back Squat; 50×5, 60×5, 70×3, 80×1, 85×1, 90×1, 90+x1
~rest 5 minutes
45 thrusters @ 95/65
~right into~
7 minute amrap
25 double unders
5 burpee pull ups or burpee MU
finisher – if there is time
ring rows – collect 30 reps
side plank hold x 10sec. per side x 2 sets

Cool Down
pigeon pose x 30 sec. per leg
partner OH stretch x 30 sec.