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