07.21.2017
Warm-up:
Tabata alternating (3 rounds):
Cossack squats
Yoga push up
Ring row (left)
Ring row (right)
Mobility:
1. Overhead rib OR 1st rib mobilization 2/
2. Posterior chain floss 2/
3. Scap pull ups; 3x 10
Strength:
Shoulder press; 12-3-3-3-3-3 (building)
Conditioning:
In Partners:
4:00 Max reps tire flips
1:00 rest
4:00 Max reps burpee pull ups
1:00 rest
4:00 Max reps Power clean and jerk (135/95)
1:00 rest
4:00 Max reps Rope climbs (legless if possible)