9.21.2021

3 rounds:

8 dumbbell squats heels raised 40lb dbs 10 sumo squats 115lb
20 cussock squats

3 rounds:

12 dive bombers
12 each side bird dogs
15 banded kneeling hip thrusters

3 rounds:

12 lateral raises 15lb crossover symmetry bands
12 each side pistol squats
8 front raises 45lb

3 rounds:

10 hanging twisting knees to elbows
30 second l sits
5 minute jump rope