Friday July 14th, 2018


1. Kossack Squats

2. Rotation Lunge & Twist

3. Duck Walks

4. Light Goodmornings or RDLs

Please check out this video for all the movements:


1. KB Slingshot 3sx8r/side

2. KB Double Hand Front raise to OH 3sx8r

3. Partner GHD 4sx5r



A: 2 Running Laps

B: Wall Sit

A: Farmers Carry 1 Lap

B: Plank Hold

A: OH Plate Carry 1 Lap

B: T2B

Partners will go through each super-set 3 times before moving on. Partner A will be the timer for partner B who will hold his or her static position till partner A is done!


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