02.21.2018

Warm up:

(10:00 Running clock)
30sec Football step (on the spot)
20 Mountain climbers
10 Glute bridge
5 man maker w/ light DB

Mobility:

[10:00]

1- T-spine Smash – 4:00
2- Prone dowel Passovers 3x 10

Strength:

(20-25:00)
Romanian Deadlift; warm up, then :
5 x 8 (building)

Conditioning:

For time, 8:00 cap:

30 Wall Ball (20/14)
10 sit up
20 Wall Ball (20/14)
20 Sit-up
10 Wall Ball (20/14)
30 Sit-up