03.27.2017

Warm up:

600m run/row, then
2 Rounds:
15 Siff leg KB deadlift
15 Goblet squats
10 Wall press (L+R)
10 DB back fly (light)

Mobility:

10:00 cap:
1. Ball tack & floss OR T-spine smash w/ roller  4:00
2.  Prone dowel passovers 3x 12

Strength:

[15:00] Deadlift; 3 – 3 – 3 – 3 – 3 – 3 – 3 – 3 (building)

Conditioning:

AMRAP 20:00
400m row
200m run
20 Back extensions
10 Strict pull ups