02.11.2019
Warm up:
| 12:00 running clock: |
| 1 length bear crawl |
| 1 length knee to chest |
| 5 Inch worm + push up (on the spot) |
| 10 Bird dogs (alternating, raised knee if possible) |
| then, |
| 30 banded pull aparts across chest |
| (broken into sets if needed) |
Strength:
| Bench press; |
| 5x 5 (across, AHAP) |
Conditioning:
| AMRAP 12:00 |
| 12 Pull ups |
| 6 Burpees |
| 12 Pistols (alternating) |
| 6 Burpees |
Recovery:
| 4:00 each (2:00 L/R) |
| 1. Anterior compartment smash |
| 2. Posterior chain floss |