08.13.2018

Warm up:

30 sec each x 3 rounds
Deadbug
Dowel passovers
Anterior Compartment Smash (30sec each arm)
Mountain Climbers

Skill:

Push up/Hollow hold
5 rounds :
1:00 push up, right into
30 sec hollow hold
30 sec rest
Push up options: feet elevated/rings/floor/knees/box/bar/wall.
* Max 1 push up every 5 seconds. Hold the top of the push up position and descend slow and controlled. Pick a challenging progression to start and change as it gets harder*

Conditioning:

8:00:
40 cal Row, then
AMRAP
8 DB Push press (50/35)
8 Ring rows

Rest 2:00

8:00:
400m run, then
AMRAP
8 DB Power Clean (50/35)
8 Burpees over DB

Recovery:

1. Lateral opener  2:00/
2. Lat smash 2:00/