04.04.2017

Warm up:

500m row, then
2 Rounds
10 yoga push ups
Ring row (left arm)
10 Jumping squats
Ring row (right arm)

Mobility:

10:00 cap:
1. Lat smash w/ ball or Roller  2:00 /
2.  Scap pull ups + Scap pull ups  2x 10

Strength:

Strict Dead hang pull ups (overhand grip, weighted if possible); 5 – 5 – 5 – 5 – 5 – 5 (building)

Conditioning:

4 Rounds:
4 Rope climbs (legless if possible)
12 Ring dips
400m run