07.31.2018

Warm up:

2 rounds, 1:00 each :

Slow single skip (jump higher and stay relaxed)

Banded pull apart

Single leg flexion (hold stretch and switch leg at 30sec)

Air squats

High plank (top of push up position)

Rest 30 seconds

5-10:00 to prepare for conditioning

Conditioning:

10 rounds for time (CAP : 30:00)

5 Strict Pull up

10 Shoulder to Overhead (75/55) RX+ (95/65)

15 Back squats (75/55) RX+ (95/65)

20 Double Unders

Recovery:

1. Banded overhead distraction; 2:00/
2. Pigeon pose; 2:00/