04.26.2018

Warm up:

Tabata (4 rounds each, not alternating movements)

Banded monster squats
Banded X-walk (alternate directions; 2 rounds left/right)
Banded pull aparts (across chest)
Single leg flexion (alternate sides; 2 rounds left/right)

Strength:

A) Back squat; build (8-4-4-4..) then:
4x 8 (across, AHAP)

B) 2x 12 Kbell weighted cossack squats

Accessory:

4 Rounds (not for time)
8 Bent over barbell row (across, AHAP)
20sec Hollow hold
rest 60-90sec

Recovery:

1- Posterior chain floss OR pigeon pose; 90sec/

2- Banded overhead distraction; 90sec/