07.25.2017

Warm-up:

Row 400m then; (2 rounds)

10 leg swing all directions (face/side)

10 KB stiff leg DL

10 ring rows

10 Hollow rocks

Mobility:

1. Pigeon pose or posterior chain smash 2/
2. Prone dowell passovers 3x 10

Conditioning:

8 rounds [30:00 CAP]

RX

200m run

8 DeadLifts  (135/95)

8 pull ups

Rest 1:00

RX+ 

200m run

8 Deadlifts (225/155)

8 C2B pull up

Rest 1:00