Warm up

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

2:30 each side and each direction

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

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

Goal is 6+ rds

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