Warm Up
3 Sets

5 Half Kneeling Single Arm Bottom Up KB Press/arm

20sec Side Plank/ side

30sec Dead Bug- move legs out and back slowly
*Move with purpose and focus - build a little weight on your press


Primer:
hip flowhttps://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfillythen..

Banded good mornings with squats.

Do 5 reps good mornings + 5 reps squats for 3 setsthen..
10 reps Kang squats -no barbell https://www.youtube.com/watch?v=p2cQp1aAWjc


"Night of the Living Dead (legs)"

Squatober Day 7
Back squat 4 x 7 reps @ 67.5%
Front squat 3 x 5 reps @50% of your back squat max
Back squat 4 x 8 reps @60%



If time remains


Core Finisher by Kristi Eramo
4 total rounds:
20 sec of work 10 sec rest between each movement
* Weighted Toe Reach
*Bicycle crunch
* DB plank drag throughs
*Hollow hold or hollow rocks