Warm Up
2:00 cardio
4 each side perfect stretch
then...
2 sets

1:00 walk backwards
10 tib raises
10 calf raises
10 barbell front squats




Squatober
2:00 squat hold
14 hip airplanes
14 single leg glute bridges


3 sets of 3 reps of each exercise
1. muscle clean to a squat
2. tall clean
3. clean from the power position



WOD
24:00 EMOM
German Shepard
min1- 15/10 cals bike or 12/8 cals bike
min2- 10 burpees to a target- must be at least a jump to touch
min3- 3 squat cleans 60-70% your max