July 10th

Warm ups 10 each side: touch wall for balance, bend leg at knee and grab foot behind you with same side arm, stay tight and lean forward 10 each side: touch wall for balance, bend leg at knee and grab foot behind you with opposite side arm, stay tight and lean forward 10 squats, with exaggerated movement of your butt back 20 arm swings, hug yourself between each swing outward 10 Bulgarian bag thrusters Bear crawl 50 yards Repeat 3x. 8 times each side Bulgarian bag halos 8 rowing pull-ups (go slow, it is more of a challenge) 10 Bulgarian bag squats Repeat 3x. Backwards lunges 50 yards Max plank to exhaustion (either regular planks/start as plank and move your feet up on the wall/or full handstand with the aid of the wall) Repeat 4x.