Operation LFG Sun, October 19 Week 24, Day 1

Couch stretch 1 minute a side
Elevated pigeon stretch 1 minute a side
Banded side steps 10-15 each side (band above knee)
Banded squats 10 (use band above knee)
3x10 calorie row faster pace each set
3x10 lunge steps 5 each side
3x10 good mornings

Back squats
8x2 @85-87%
Cossack squats
3x8 to each side hold a dumbbell in the goblet squat placement
(side ways lunge is a cossack squat)

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50 calorie fan bike
into-
15-12-9-6-3
Dumbbell deadlifts you pick weight
Pull ups
but out-
50 calorie fan bike