June 23, 2020

Warm up

3 rds
10 lunge and reach
10 Cossack squats each side
10 swimmers

Then
90/90
2:30 each side and each direction

Strength
Weighted Cossack squats
5x 10 total reps with 2 second pause at bottom of all reps

Hold weight like a goblet squats

Super set your set with 10 reverse Nordic curls

WOD
AMRAP 12
10 burpee over db
10 dB squat clean thruster (5 each arm)

Goal is 6+ rds