04.13.2018

Warm up:

800m dolphins run OR 800m row OR 40cal bike

then

2x 12/ea
Banded internal rotation Left
Banded internal rotation Left
Banded external rotation Right
Banded external rotation Right

Strength:

Barbell shoulder press
build, then
5x 5 (across, AHAP)

Conditioning:

For Time, in partners:

5 Rounds each:
300m row

then

5 Rounds each:
14 Overhead walking lunges with plate (45/25)

then

5 Rounds each:
7 burpee pull ups

Recovery:

1- Banded bully; 2:00/

2- Pigeon pose; 2:00/