8.28.2019

Warm up:

1000m run/row/40cal bike
then,
2x
8 Goblet squats
8 Kettlebell halo Left
8 kettlebell halo Right
12 Alternating Scorpion kick

Strength:

Front Squat;
5-5-5-5-5-5-5
(building to 5RM)

Conditioning:

Tabata Alternating (8 Rounds)
Russian KB Swing (AHAP)
Hand Release Push Up

score lowest total

Auxiliary:

A) 4x
12 Double banded lat pull down
rest 60sec

B) 4x
30sec Hollow hold
30sec rest

Recovery:

4:00 (2:00 L/R) EACH
Couch stretch
T-spine smash