7.22.2021

3 rounds:

12 goblet squats with heels elevated 50lb db
10 alt grip pull-ups (swith grip after 5)
10 each side shrimp squats

3 rounds:

12 each side bird dogs
34 explosive calf raises
10 each side curtsey squats

3 rounds:

10 shoot throughs on the paralette bars keeping your heels off the floor