03.28.2019
Warm up:
| 800m dolphins run |
| then, |
| 3 rounds, 1:00 each: |
| Banded X-walk (30sec L/R) |
| Alternating Cossack Squat |
| Single arm dead hang (alternate as needed) |
Strength:
| A) Back Squat |
| Week 2, Day 4 |
| 6×2 @ 80% |
Conditioning:
| 5 Rounds, 1:00 each (15:00) |
| Max reps Rope climbs (legless if possible) |
| Devil press (AHAP) |
| Run 200m |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Single leg flexion |
| 2. Posterior chain floss |