05.07.2018

Warm up:

800m dolphins run or 800m row, 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 3
5x 3 @ 70%

B) 4 Rounds, not for time
12 Bent over barbell rows (overhand grip, across, AHAP)
12 Back extensions (weighted if possible)
Rest 90-120sec

Finisher:

800m dolphins run or 800m row (recovery)

Recovery:

1- Ball tack & floss; 90sec/

2-overhead tissue smash; 90sec/