02.012.2019
Warm up:
| 3 rounds, 1:00 ea |
| Banded straight arm lat pull down |
| Bottoms up kettlebell press (30sec L/R) |
| Row (technical) |
| then, |
| 2x |
| 12 scap push ups |
| 30sec handstand hold |
Strength:
| A) Back squat; |
| 3-3-3-3-3-3 (building, AHAP) |
| B) Bulgarian split squat; |
| 2x 12 (single arm Kbell front racked) |
Conditioning:
| For Time : |
| 21-15-9 : |
| Handstand push up |
| Kettlebell swing (AHAP) |
| then, |
| 100 Double unders |
Recovery:
| 4:00 each (2:00 L/R) |
| 1. Banded overhead distraction |
| 2. T-spine smash |