11 20

WARMUP

2-3 RNDS
 8 Front to Back Lunges   (ea/s)
15-20m Kb Front Rack Carry    ND
15 Banded Goodmornings
15-20m Kb Front Rack Carry    D
 8 Behind the Neck PVC Press

THEN

2 RNDS
12 Goblet Squats
10 Kang Squats

BUYIN

12 MIN

 Accumulate 4-6 Sets 
5 to a box high quality

WORKOUT

14 MIN

3 Toes to Bar
5 One-arm KbS  53/35 ND
3 Rear-step Kb Lunge   (ea/leg) ND

3 Toes to Bar
5 One-arm KbS   D
3 Rear-step Kb Lunge  (ea/leg) D

Kb held in front rack
ND = non-dominant
D = dominant

BONUS

2:00-4:00 of Each
Pigeon   (ea/s)
Seated Straddle    center
Seated Straddle    left
Seated Straddle    right
Lizard    (ea/s)