Warm up


2:30 each side

10 minutes


2 rds

10 sky reaches each side

10 Cossack squats each side

10 walking hip flexor each side

8 minutes


Back Squat

Every 3 minutes for 24 minutes

3 squats

5 second hold at the botttom of rep 2


Amrap 11

8 front squats

16 shoulder to overhead

48 double unders

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