01.24.2018
Warm up:
3 Rounds :
10 ring rows (focus on finish: scap retraction)
10 bird dogs
10 yoga push ups
10 cossack squats
Mobility:
- Overhead tissue smash : 2:00
- Scap pull up; 3x 10, 30sec rest
Strength:
Strict pull up :
choose rep scheme between 1 – 10, then
EMOM 10:00 : Strict pull up (overhand grip, consistent reps)
Conditioning:
30-20-10
Toes to bar
Wall balls (20/14)
rest exactly 2:00
30-40-50
box jump overs (24/20)
double unders