June 6, 2023

Warm up 2 rds 5 cat cows 20 bird dogs 20 dead bugs 10 deck squats Workout A Amrap 3 9 hang power clean 9 bbh 18 Russian swings Rest 3 3 rds Rest 5 Workout B Amrap 3 15 A squats 15 v ups 15 Russian swings Rest three Three rds

June 5, 2023

Warm up 3 rounds 10 wall squats 20 cossack squats 10 supermans 20 knee push aways each side Strength Back squat 8 sets of 3 4” pause at the bottom of reps 1 and 2 Between sets perform 10 banded good mornings Workout Run 25 push ups 50 toes to bar 25 push ups Run