08.02.2018

Warm up:

(CAP 12:00)

Run 200m

10 alternating T-Spine bridge

20 Banded Split squats (10/leg)

30 sec Superman hold

10-12:00 Warm up Deadlift and get weights ready for EMOM

Strength/Stamina:

EMOM 25:00:

1. 6 Deadlift @ 65-70% of 1RM
2. 8/arm Bent over KB rows @AHAP
3. 12 Straight arm banded lat pull down
4. 16 Alternating DB Front Rack lunges @AHAP
5. Rest

Recovery:

1. Deltoid smash; 2:00/
2. Pigeon pose; 2:00/