September 8th

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Warm Up

Dynamic Warm Up (7-10 minutes)

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Back Squat

Back Squat

5x3 @32x1

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Nucleus

AMRAP 12

10 Toes to Bar

10 Back Squats #135/95

20/15 Cal Row

*Weight must be taken from floor.

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Cool Down

5 minute Bike/row/tread/walk @easy pace

Pigeon Pose 1min/side

Couch Stretch 1min/side

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Accessory

3-4 Sets

10-12/side Single Leg Glute Bridge

10-12/side Single Arm KB/DB Upright Row

10-15 Weighted Sit Ups