GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
:20 Frog stretch
5 Goblet squat @ 3-second tempo

STRENGTH
Front squats
3×1@85%
1×10@60

3 sets of:
50ft Yoke walk
5 (each leg) kettlebell front rack reverse lunge with a band www.yooying.com/p/1598709455623638302_4921676073

5 Minute EMOM
5/3 Strict pull ups

5 Minute EMOM
5 Barbell curl
5 Dumbbell hammer curl
5 Dumbbell lateral delt raise

MIDLINE
3 sets of:
8 each way stir the pot
100ft Farmers carry

HAPPY BIRTHDAY MEREDITH!