03.14.2018

Warm up:

3 Rounds, 1:00 each :
row (easy pace)
Banded monster squat
Dumbbell back fly

Strength:

A) Back Squat; build then
6x 2 (across @ 85% +)

B) Back rack Bulgarian split squat; 3x 10 (across, L+R)

C) Bent over barbell row; 7 – 7 – 7 – 7 – 7 (building)

Recovery:

1000m Beach run (not for time)

1. T-spine smash; 3-4:00
2. Ball tack & floss;  2:00/