8.21.2019

Warm up:

800m dolphins run or row
then,
2x 10ea
Banded pull aparts (overhead)
Bottoms up KB press Left
Bottoms up KB press Right
.30-.45 Pigeon pose Left
.30-.45 Pigeon pose Right

Strength:

V1
Farmers Carry (100m)
5x 100m
rest approx. 3:00
V2
Sandbag Carry (100m)
5x 100m
rest approx. 3:00

Conditioning:

4 Rounds:
1:30 Max reps Burpee box jump overs (24/20)
.30 Max reps pull ups
Rest 2:00

Auxiliary:

A) Kbell Side Bends:
4x 15 (L/R)
rest 90sec

B) Dumbbell Hammer Curls (alternating)
4x 14
rest 60sec

Recovery:

4:00 (2:00 L/R) EACH
Lat smash
Scorpion Kick hold