07.11.2017

Warm up:

Run or row 400m, then;
(2 rounds)
15 Goblet squats with KB
15 hollow rocks
15 stiff leg Deadlift w/KB
15 Supermans

Mobility:

1. Lat/back smash w/ ball or foam roller  2:00/
2. banded pull throughs : 3x 10/ea

Conditioning:

E2MOM for 16 min
Row 200m + 8 Backsquat AHAP

Rest 5 min

2- E2MOM for 16 min
Run 200m + 8 Deadlift AHAP