06.20.2017

Warm up:

500m run,
3 rounds
8 yoga push ups
8 bird dogs
8 glute bridge
8 supine scorpion

Mobility:

1.  double ball t spine OR overhead rib mobilization  4:00
2. Straddle hip opener 2:00
3. Clam shells 2x 10 (L+R)

Strength:

Sumo deadlift; build then 3x 6 (across, AHAP)

Conditioning:

4 Rounds:
90 seconds max calorie row
90 seconds max wall balls (20/14)
2:00 rest