03.09.2017

Warm up:

500m run/row, then
10 Slow air squats
10 Alternating lunge (reaching overhead)
10 Banded pull aparts (overhead)
10 Banded row (sitting on floor)

Mobility:

10:00 cap:
1. Pigeon pose  4:00
2.  Clamshells 3x 12

Strength:

Back squat; build, then 4x 2 @ 90%

Conditioning:

AMRAP 20:00
24 Wall balls (20/14)
12 Power cleans (135/95)
400m run / row (alternate)