Hip Opening Sequence- https://www.youtube.com/watch?
Duck Walk- 50’
2 min Back Squat Hold in bottom **w/ 30% of 1RM FSQ **accumulate 2 min, does not have to be straight: 55 did no shoes and 45 sec increments
A. Shrimp Squat practice- accumulate 15 quality reps each side
B1. Back Squat @ 12X1, 5 x 4 reps, rest 60 sec **70-75% 1RM: 155lbs
B2. Regular Grip Pull Ups @ 20X1, 5 x 4-5 reps, rest 30 sec **add weight if possible: 5lbs, 4,4,4,3,2
B3. KB Windmill @ 3111, 5 x 5/side, rest 30 sec **No rush on adding weight, this is more about quality movement anyway: 25
+
3 rounds for reps (I dislike you for this)
60 sec 15 DB Thrusters, 25#/H + Burpees in remaining time: 6,2,6
60 sec rest
60 sec Shuttle Run down & back 50’: 4,3,3
60 sec rest
60 sec 15 KB Swings, 35# + Box Jumps, 20” step down: 5,5,8
60 sec rest
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