02.07.2019
Warm up:
| Tabata alternating 4x: |
| Single arm DB push press Left |
| Single arm DB push press Right |
| Single arm Ring row Left |
| Single arm Ring row Right |
| then, |
| 2:00 squat hold (standing up every 30sec) |
Strength:
| 6 Rounds |
| 5 Push press (from rack)* |
| 10 Single arm DB/KB row (left) |
| 10 Single arm DB/KB row (Right) |
| Rest 2:00 to 3:00 |
| increase push press load by 5% each round |
Conditioning:
| AMRAP 8:00 : |
| 5 Burpees |
| 10 Wall balls (20/14) |
Recovery:
| Banded overhead distraction 2:00/ |
| Couch stretch 2:00/ |