October 16, 2019

Warm up

4 rounds

3 four part squats

15 Spanish squats

10 step ups each leg

20 total dead bugs

Strength

5 rounds

5 Cossack squats each side

5 wtd dB step ups each side (20/16”)

5 dB split squats each leg (rear foot elevated)

Wod

Amrap 12

25 v ups

100 double unders

25 strict push ups

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