04.30.2018

Warm up:

600m run, then
30 seconds each (3 rounds)
Pause air squat
cossack squat
cat/camel
glute/hip bridge

then,

2x 20 Banded straight arm lat pull down
rest 30sec

Strength:

A) Deadift Strength Cycle: Week 2
8x 3 @ 65%

B) 4x 14 Back rack barbell lunges (reverse, unbroken, AHAP)

Finisher:

Marsh mile run (recovery)

Recovery:

1- Ball tack & floss; 90sec/

2-overhead tissue smash; 90sec/