08.20.2018

Warm up:

3 rounds, 1:00 each
1. Row (focus on form)
2. .30sec Kip swing / .30sec rest
3. cossack squats
4. .30sec hollow hold / .30 rest

Skill/Stamina:

Alternating EMOM 14:00 (7 rounds)
1. 10 Pistols (weighted if possible)
2. 10 Toes to bar (for quality, no double swing)

Conditioning:

AMRAP 14:00
Calorie row (14/12)
14 Burpees
10 Back squats (165/115)

Recovery:

1. Posterior chain floss  2:00/
2. T-spine smash 3-4:00