Warm up
3 rds
10 lunge and reach
10 Cossack squats each
10 sa hp each side
10 bent over lateral raises
50 step oh March each side
Monday mash up
Amrap 6
10 cals
10 burpees
Amrap 6
10 push ups
10 10 bent over rows
Amrap 6
10 v ups
10 lunges
Post workout
11 minutes
Work to a heavy single deadlift for day