Hip Opening Sequence- https://www.youtube.com/watch?
Duck Walk- 50’
A. Shrimp Squat w/ 10# counter balance holding plate with straight arms out in front- 3x 5/leg, rest as needed
B1. Front Squat @ 13X1, 4 x 5, rest 30 sec: 135lbs all sets, felt good
B2. Supinated Grip Pull Ups @ 20X2, 4 x 3-4 reps, rest 30 sec : 4(body weight), 4,3,3 (last 3 sets with 10lb dumbbell in feet)
B3. Supinated Grip Barbell Press @ 20X2, 4 x 5 reps, rest 60 sec **55#: 5,5,4,5 still felt good
3 rounds for reps
30 sec Burpees: 12,11,8
30 sec rest
30 sec Double Unders: again did singles. shoulders would not cooperate after burpees
30 sec rest
30 sec Box Jumps, 20” step down: 9,9,9
30 sec rest
30 sec Row: 14,18,11
30 sec rest
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