03.21.2017

Warm up:

Tabata alternating (3 Rounds)
Yoga push ups
Glute bridge
Scorpion kicks
Ring row

Mobility:

10:00 cap:
1. Anterior compartment smash 2:00/
2.  Xiaopeng forward 3×10 (L/R)

Strength:

Bench press; build then 4x 4 (across)

Conditioning:

EMOM until Failure OR until 20:00
1:00 : 10 Overhead walking lunges (45/25)
2:00 : 2 Pull ups
3:00 : 10 Overhead walking lunges (45/25)
4:00 : 4 pull ups
5:00 : 10 Overhead walking lunges (45/25)
6:00 : 6 pull ups
7:00 : 10 Overhead walking lunges (45/25)
8:00 : 8 pull ups
..

Rest 1:00, then

500m row, for time