04.18.2017
Warm up:
Tabata alternating (3 rounds)
KB windmill left
KB swings
KB windmill right
Goblet squats
Mobility:
10:00 cap:
1. Overhead rib OR 1st rib mobilization 2:00/
2. Scap push up (or standing scap retraction) 3x 12
Strength/Stamina:
[25:00]
5 Rounds
7 Seated Dumbbell/Kettlebell shoulder press
7 Bent over barbell row
rest 2:00 – 3:00
Conditioning:
For Time:
200m run
30 Kettlebell swings (AHAP)
400m run
20 Kettlebell swings
600m run
10 Kettlebell swings