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