3 rounds:
10 Cossack squats (alt)
10 T-Spine bridge (alt)
10 Ring rows
30sec handstand hold OR ring hang
[10:00]
1. T spine smash or overhead rib mobilization 4:00
2. Alternating Pigeon pose; 10x .20sec (L+R)
(15:00)
Back squat; Build, then 4x 7 (across, AHAP)
Warm up deadlift;
5 – 5 – 5
For time :
5 rounds
10 Deadlift (225/155)
20 wall ball (20/14)