18/09 – Quesadilla

WARM-UP

2 sets
5 Dynamic Squat Stretches
10 Cossack Squats

into

8:00 AMRAP

10 Roll and Reach
10 Dead bugs
5 Back Squats (build across sets)
5 Hand Release Push Ups

STRENGTH

10-12 Minutes Heavy Single Back Squat

WORKOUT PREP

1 set:
3 Back Squats
3 Push Ups

WORKOUT – Quesadilla

Freedom (RX’d)

AMRAP 12:00

1-2-3-4-5-6-7-8-9-10…
Back Squats (60/43)
10 Push Ups after each set

*Back Squats can be taken from the rack.

COOL DOWN/MOBILITY

2 x 30 Seconds Pigeon Stretch Drops
1 Minute Posterior Shoulder Smash Shoulder
1 Minutes QL Stretch