Warm Up
2 sets
30 banded pull aparts
4 each side perfect stretch
10 each side single arm DB high pulls
5 inchworms




Squatober
Single leg glute bridges x 15 each side
Hip airplanes x 8 each side
deep squat hold with plate x 1:00

Back squats
warm up: 3 sets of 4 reps @ 60, 70, 80%
The Stairway to Srongville
goal is to complete all steps @85%
2-3-4-5 reps



WOD
"Boots On"
Every 3:00 for 4 sets
12 TTB or hanging knee raises
9 thrusters 115/75
6 burpee over bar
*record your splits*