03.25.2019
Warm up:
| 4 Rounds: |
| 1:00 Row |
| Hip Flow Complex |
| (building progressions each minute) |
| then, |
| 2x: |
| 10 Banded straight arm pull down |
| 15 Beat swings (on rig) |
| 30sec Pigeon pose (Left) |
| 30sec Pigeon pose (Right) |
Strength:
| Back Squat |
| Week 2, Day 3 |
| 6×4 @ 80% |
Conditioning:
| AMRAP 7:00 |
| 14 Alternating DB Snatch (AHAP) |
| 7 Toes to bar |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Posterior chain floss |
| 2. Plantar surface smash |