Workout: 6_28_2024

Warm up
– Forward lunge OH hold x 1m/1m
– Flamingo hold x 1m/1m
– Prone scorpion x 4 + lat stretch on wall x 20s + calf stretch x 20s/20s
– 20/10 x 5: Squat/Squat hold
Strength
– Lightly loaded bulgarian quick hop x 20 + 10s static hold- Heels elevated plate raise at bottom x 8- superman x 10 

Heels elevated narrow stance back squat:
 X 8 
X 6 w/pause at bottom
X 5-5
Work
20-15-10-5:
– Burpees
– Weighted box step ups
– KB Swings
– Toes to bar