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01.11.2018

Warm up:

800m row, then
2x 10/ea
single arm ring row (left)
single arm ring row (right)
Cossack squats
Prone scorpion kick

Mobility:

(10:00)

  1.  T-spine smash OR D-ball opener 4:00
  2.  Hip bridge 3x 8

Strength:

A) Deadlift; 5x 5 Across, AHAP

B) Kettlebell step up; 3x 12 (alternating, building)

Finisher:

Tabata : Hollow Hold

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