07.05.2018

Warm up:

(12-15:00)

10-1

Wall Ball (Light, form focused)

Banded Pull apart (slow and controlled)

Sumo Deadlift High Pull with KB (Stiff leg)

Technique:

[10:00]

Rowing drills

https://www.youtube.com/watch?v=Unw84TWwySI

Conditioning:

6 Rounds:

AMRAP 2:00

Calorie Row (15/12)

Then, with the remaining of the 2 minutes : Max Wall ball (20/14)

Rest 2:00

** score is total reps of wall ball

Recovery:

1. Couch stretch : 4:00 (2/ea)
2. Anterior compartment smash : 4:00 (2/ea)