08.10.2017

Warm-up:

2 rounds (with 2″light” DB):

10 DB floor press (close grip)

10 DB thrusters

10 Supermans

200m run

Mobility:

1. Lat & back smash
2. KB side push 2×12

Strength:

[25-30:00]

1. Paused Back Squat (2 sec in the hole, no bouncing) build, then: 4x 8 Across (AHAP)
2. Bench press (close grip) build, then: 4x 8 across (AHAP)

Finisher:

Tabata:

back extension
plank hold