Mini band warm up
10-1 lat walk in squat
20 air squats
20 glute bridge
20 clam e/s
then..,
tabata :20-:10
Half burpees
jump squats
then…,
Back squats
Every 90sec x 8 (12min)
3 Pause Back squts (3sec pause)
@60-65-70-75-80-85-90-95%
then..,
E5-6MOM x 4
500/400m row
10-8-6-4 *squat cleans
22 Wall balls
*65%-70-75-80
or
135-165-185-205
75-95-115-135
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