Warm up
Banded hip distraction
90 seconds each move and each side

Then
2 RDS
10 sky reaches each side
10 knee push aways each side
10 high pulls each side
10 scap pull ups

Strength
20 minutes

Work to a heavy set of 5 back squats

Workout
Amrap 10
10 push ups
10 bosu sit ups
10 calories

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