Operation LFG Sun, July 20 Week 11, Day 1

Couch stretch 1 minute a side
Rlevated 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 squat
Work to moderate weight
Then
On the minute for 10 min
4-5 reps adding 5-10# from last week we should be about @68-70%

18 minute as many reps as possible
15 dumbbell thrusters 40-50#/22-30#db's (2 dumbbells)
10 box step ups 20" box hold dumbbells at your side
200 meter run