01.03.2019

Warm up:

Tabata alternating (4x)
Light wall ball
Dead hang

rest 1:00

Tabata alternating (4x)
Glute bridge
Arch hold

Strength:

Deadlift 5 – 5 – 5 – 5 – 5 – 5 – 5 – 5 (building, AHAP)

Conditioning:

AMRAP 10:00
5 Strict pull ups
10 Kettlebell swings (AHAP)
4 Strict pull ups
10 Kettlebell swings (AHAP)
3 Strict pull ups
10 Kettlebell swings (AHAP)
2 Strict pull ups
10 Kettlebell swings (AHAP)
1 Strict pull ups
10 Kettlebell swings (AHAP)

Recovery:

Banded overhead distraction: 2:00 L/R
Hurdlers stretch: 2:00 L/R