October 29, 2018

Warm up

3 rounds

Walking hip flexor 70′

5 cat cows

5 wall walks (hands down wall)

20 cossack squats

Strength

Front rack drop step lunges from rack

10-10-10-10-10 total

Between sets

10 each leg, rear foot elevated (on bench or box) DB split squats

WOD

Amrap 12

10 ohs

20 burpee bar hops