06.08.2017

Warm up:

800m Dolphins run
OR
1000m row
OR
40cal Bike

Mobility:

1. T-spine smash 4:00
2. Clamshells ; 3x 10 (L+R)

Strength:

A) Deadlift; build, then 5x 5 (across, AHAP)

B) Buglarian split squat (Double kettlebell); 3x 10 (L+R)

Finisher:

3 Rounds:
60 seconds max reps Burpee
30 second rest