3 rounds:
3 minutes hip flow
10/10 bowler squats
10 cat cow to down-dog
10 alt. side lunges
EMOM x 12:
1. Goblet Squat
2. 12 alt. weighted step ups
3. 40 seconds plank arm reaches
8 minute AMRAP:
20 OH walking lunges
10 ground to overhead
5 plate hop overs (over and back is one)
December 1, 2023
Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –
