Workout: 1_3_2023

Warm up
3x: cat cow x5 + plank strep through x8 + squat rotation x4 

3x: Banded good morning x10 + 90/90 waves x8 + Lateral lunges x8 

2x: pogo hops>< SL hops R> L<+ bounds ><  
Back Squat: 8-6-4-4-4 @85-90% – 2min rest between sets of 3 

3x: Goblet hold Bulgarian x8/8 + Wdt. Calf raises x12/12 + alt. banded knee tucks x10/10     
With a partner: 4k row (20 pulls then switch)While P1 is rowing P2 is moving. After each turn, alternate movements.
– KB swings x12
– Goblet squat x12
– FLR until partner finishes pulls