Box squats

Row 1km
Walk 0.4 whatever treadmill uses
Leg and arm swings
Monster walks, forward, back, sideways - red band
External rotator band series - red and thin purple bands


3 Rounds
12 x banded air squats - 12" box - red band
15 banded good mornings, thick purple band
10 ring rows
10 Girly push-ups
10 Abmat frog sit-ups

Box squats - 12" box + 20kg bumper
10 x 20kg
5 x 40kg Not feeling good
5 x 45kg OK, but not great
5 x 47.5kg x 4 Came together on the night.
Slightly narrower stance worked well.