November 1, 2021

Warm up

4 rds

10 sahp each side

15 band pull apart

60 seconds supinated hang

14 minutes

Then

3 rds

20 total sky reaches

20 Cossack squats

10 wall squats

5 four part squats

13 minutes

Then

2 rds

5 thruster

5 hspu

5 cals

5 bbh

10 minutes

Workout

30-20-10

Thrusters

Calories

15-10-5

Thrusters

Burpee bar hops

11-6-1

Thrusters

Hs pu