02.13.2018

Warm up:

3 rounds:
10 Cossack squats (alt)
10 T-Spine bridge (alt)
10 Ring rows
30sec handstand hold OR ring hang

Mobility:

[10:00]

1. T spine smash or overhead rib mobilization  4:00

2. Alternating Pigeon pose;  10x .20sec (L+R)

Strength:

(15:00)
Back squat; Build, then  4x 7 (across, AHAP)

Warm up deadlift;
5 – 5 – 5

Conditioning:

For time :
5 rounds
10 Deadlift (225/155)
20 wall ball (20/14)