Warm up

3 rds

10 deck squats

10 Cossack squats

5 four part squats

10 bridge and reach

Then

5 sets of 5

Single arm shoulder to oh

Superset with

10-15 bent over lateral raises

Workout

Amrap 18

30 A squats

30 Russian swings

15 shoulder to oh

15 toes to bar

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