10.29.2025

Primer to squats
1. Cossacks x 30 seconds
2. 90/90 hip switches x 30 seconds
3. Frog rocks x 30 seconds
4. Deep squat weight transfer x 30 seconds  -sit in your squat and move over the foot/ankle, shifting body weight
  
 
Strength
back squats
10:00 EMOM
2 reps @ 70-75%
 
WOD
"Mexican Brunch"
2:00 ON 1:00 OFF for 7 rounds
40, 30, 20, 10, 40, 30... until 7 rounds is done (21:00)
row cals
DB box step ups 20#  50/35
abmat sit ups