Sunday 221016

Warm-Up:0-10
3 Rounds
300m Run
20 Air Squats
10 Pull Ups
5 Burpees

Get Strong: 10-22
12:00 to complete 3 sets of:

14 Alt KB Gorilla Rows
20 Alt Plank Shoulder taps (slow and controlled)

Move Steady: 25-50
5 Rounds
1:00 Max Alternating Pistols/Single Leg Step-Up
1:00 Max HSPU/HRPU
1:00 Max KB Swings 70/53
1:00 Max Pull Ups
1:00 Rest

Extra: 50-
Standing Straddle Pose 2:00
Pigeon Pose 1:00/side
Twisted Cross 1:00/side