10.10.2022

Warm Up
2 sets
20 each side lateral banded step outs
10 goblet squats
10 each side DB windmills
10 each side single arm ring rows
1:00 cardio choice


Squatober
2:00 squat hold
30 seconds RNT split squats each side
20 seconds hip airplanes each side

Strength
front squat
2 sets of 5 @ 33X1 with a goblet
4 sets of 3 @ 55-60-65-70%



Bench press
5 sets of 7 reps @ 70%



5:00 EMOM
15 wall balls 20/14
remaining time is handstand hold