11 6

WARMUP

3 RNDS
5 Bird Dogs    (ea/s) w/ 3 sec hold at top
10 Bodybuilders
30 sec Squat Hold - light plate
10 Squats w/Plate
30 sec Squat Hold  w/Plate
10-15m Duck Walk  w/Plate
10-15m Walking Lunge w/ Twist  w/Plate

BUYIN

15 MIN - FRONT SQ
Accumulate 5-7 Sets
5 Front Squats
            Building

WORKOUT

3 RNDS, any order - goal 250+
1:00 Air Squats
    1:00 Rest
1:00  Row (cal)
    1:00 Rest
1:00 Bent Hollow Rock
    1:00 Rest

BONUS

3 Rounds 
8 Peterson Stepups   (ea/s)
  1:00 Side Plank   L
8 Cossack Squats   (ea/s)
  1:00 Side Plank   R