Warmup
Emom 8
10 cal row /bike
5 burpee Touch Bar
15 Russian kb swings
10 wall squats
Core / activation x3
10 dead bugs
10 bird dogs
10 banded walks
:30 ankle mobility (kb on knee)
STRENGTH
Front squats
3@80
3@80
3@82
3@82
Back squats
Every 2:00 min
8 @70
8@75
8@80
8@80
(Scale back if needed )
Amrap 10
12 floor press 50/35
12 bent over rows 50/35
10 z press 45/35 bar
Max free standing Hs hold / wall / plank on hands
Comments