Part A:
Day 10:
Back Squat
1-1-1-20(95/100/105/+5lbs)
*if you can’t hit these exact percentages aim for 3 singles above 95%
Part B:
6 rounds
15 Unbroken American KB Swings(70/53)
100m Run w/Medball(20/14)
*In this workout each discrete set of Swings needs to be completed Unbroken. You can take as much time as you need between sets, but if you break up or fail a set then that set needs to be done over. Choose a KB heavier than what you normally use. If you are doing Russian swings do 20 reps per round.
Part C:
60s Dragon(each side)
60s Pigeon(each side)
60s Half Front Split(each side)
60s Bound Angle
60s Saddle
60s Puppy Dog
Savasana(10 deep breaths. 20s hold on the out breath)
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