Warm up

Hero pose
5 minutes


3 rds
15 Spanish squats (have athletes spread out at rigs)
20 Cossack squats
20 toe raises standing on a 35-55# plate can hold rig
10 minutes

8 minutes
Hold bottom of squat (hold bb in hip crease, ideally
30 seconds leg swings each side

Amrap 28

20 pistols
10 pull ups
20 push ups
10 pull ups
Rest 3 minutes

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