Operation LFG Thu, September 18 Week 19, Day 5

Couch stretch 1 minute a side
Hip swings side to side and front to back 10 swings each both legs
3x
10 calorie bike or row
5 pull ups
10 box step ups - go 5 one side and 5 other side

Deadstop deadlfits
4x10 @50-55%
Nordics
3x6
Rotational work
3x14 plate up and overs 7 touches each side
Side ball throws
3x8 each side

5 rounds
20 box step ups hold 40#/25# dumbbells (10 each leg)
10 pull ups
20 push ups