111519

Happy Birthday Ryan Majerus!

Part A
Back Squat
5-3-1-5-3-1
15 Min

Part B
3 Sets NFT
12-16 KB/DB Front Rack Box Step Up
12-16 Hamstring Curl in Rings
30-60 Second Inverted Plank Hold
* 12 Min Cap *

Mobility:
1:00 Couch
1:00 Pigeon
1:00 Child’s Pose

For time:
5-4-3-2-1
Wall walk-ups
30-25-20-15-10
Box jumps (24/20″)
25-20-15-10-5
Burpees
:60-:50-:40-:30-:20
Accumulated L-Sit or Hollow hold
*20 minute cap. Scale by removing first round.

Mobility:

5 minute general foam roll