08.24.2017

Warm-up:

Dolphin run

2 rounds

15 (banded or Bar)good morning

10 hollow rocks

Mobility:

1. Banded OH distraction or shoulder smash
2. 1 leg glute bridge 2 sets or 12/side

Strength:

[warm up Deadlift 10:00]

3 Deadlift every 30sec for 5 min

Rest 1:00 and add weight

2 Deadlift every 20sec for 5 min

Rest 1:00 and add weight

1 Deadlift every 10sec for 5 min

Conditioning:

3 rounds for time

40 air squat

Run 400m

15 GHD sit ups