Warm-Up.

Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Then…

A.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 20 seconds
Band Pull-Aparts x 30 reps @ 10X0
Rest 60 seconds
Front-Racked Alternating Reverse Lunges x 20 reps (10 each leg)
(goal is to use same weight as last week)
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Alternating Dumbbell Snatches
10 Push-Ups
10 Alternating Pistols or Cossack Squats with Goblet Hold

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Dan Greyman
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Dan Greyman

A.
Sup bent rows @ 65kg
Front rack squats @ 2 x 18kg kbs

B.
Used a 22.5 kg db for snatches
Used 18kg kb for cossack squats

Total 5rnd + 22 reps