02.27.2018

Dynamic warm up:

800m row OR 40cal bike, then

3 Rounds, length of gym:
High knees (tuck into chest)
Samson stretch (elbow to the floor)
Inch worm

Strength:

[20:00]

Sumo Deadlift; build, then
4x 4 (across, AHAP)

Conditioning:

5 Rounds:
15 Kettlebell swings (AHAP)
12 Burpees
10 Box jumps (20/14)

Recovery:

[6:00 – 8:00]
1. Posterior chain floss; 90sec/ea
2. Deltoid smash w/ ball; 90sec/ea