07.24.2018

Warm up:

Run 600m, then

3 rounds
10 alternating pistol tech lunge
10 Xiaopeng forward (5 left/5 right)
10 Square glute activatons (5 left/5 right)

Skill/Strength:

[8:00]
Review pistol tech and progressions

EMOM 12:00
1. 8 Pistols (weighted if possible)
2. 10 Plank Rows

Conditioning:

4 Rounds for Time
400m run
15 Dumbbell/Kettlebell push press (50/35 // 24kg/16kg)

Recovery:

1. Deltoid smash; 2:00/
2. Posterior chain floss; 2:00/