04.27.2017
Warm up:
800m Dolphins run, then
2 rounds with kettlebell, 10/ea
stiff leg deadlift
push press (left)
goblet squats
push press (right)
Mobility:
10:00 cap:
1. Deltoid & pec smash with ball 4:00
2. KB hip thrusters 3x 10
OR
5:00 double under technique practice
Strength/Stamina:
warm up Deadlift & Strict press
12 – 5 – 5 – 5..
Conditioning:
A) EMOM 10:00
1:00 : Calorie row (15/12)
2:00 : 6 Deadlift @ 70%
REST 2:00
B) EMOM 10:00
1:00 : 50 Double unders (or max .45sec)
2:00 : 6 Strict press @ 70%