10/11 WOD

Posterior chain

warm up – 10 superman

10 ring rows

10 rev lunges

PVC stretches

Skillwork – back squats  5×2

WOD – 21-15-9

back squat  – BW

back ext – GHD

back flyes – DB 35/20

200 meter run between each rnd

Oct Challenge – mix it up

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