Warm-Up.

Spend 10 minutes rolling out your t-spine and lats.

Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Ring-Rows
30 seconds of Prone Plank Hold
30 seconds of Hollow Body/Superman Swings
30 seconds of Scap Pull-Ups
Rest 60 seconds

Then…

A.
Four sets of:
Back Squat x 6 reps @ 32X1
Rest 60 seconds
Valslide Leg Curls x 8-10 reps @ 3011
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
18 Goblet Squats
12 Hanging Leg Raises or V-Ups
6 Burpees

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Dan Greyman

Warm-up completed
A.
Squar @ 60kg
B.
Goblet squat @ 18kg kb
Total rounds: 5 rnds + 4 reps