03.16.2017

Warm up:

2 Rounds:
500m row
10 KB strict press right
10 KB strict press left
10 KB stiff leg deadlift
10 hollow rocks

Mobility:

10:00 cap:
1. back/lat smash 4:00
2.  Banded lat pull down OR banded row 3x 10

Strength:

Superset 1 :
Strict press; 4-4-3-3-2-2 (building)
10 GHD sit up
Rest (as needed)

Superset 2 : 
Single arm KB bent over row; 4x 8 (L+R, Across)
15 Back extensions
Rest (as needed)

Conditioning/Finisher:

5 Rounds

200m run
rest 1:00