01.22.2019
Warm up:
| 3 Rounds, 1:00 each: |
| 1. Single arm Dead hang |
| (30/30 or 15/15/15/15) |
| 2. Yoga push up (yoga flow) |
| 3. Pigeon pose (30/30) |
| 4. banded pull aparts (across chest) |
Strength:
| [20:00 – 25:00] |
| Bench press |
| 5x 5 (across, approx. 80%) |
Conditioning:
| 21-15-9 |
| Toes to bar |
| Box jumps (30/24) |
Recovery:
| Lat smash 2:00/ |
| Anterior compartment smash 2:00/ |