January 19, 2023

Warm up

5 minutes 90/90

Then

3 rds

20 total half kneeling Cossack squats

20 total sky reaches

10 reverse nordic curls

30 toe raises

Strength

Rear foot elevated split squats (use boxes and benches) 12-16” height ideally

5 sets of 8-12 each side

5 sets of 8-12 drop step lunges each side

Workout

3 rft

Row

Hang squat clean