09.11.2018

Warm up
3 rounds, 1:00 each
Row (technical)
30sec left/right xiaopeng backwards
30sec handstand hold

Strength/Endurance
7 Rounds:
AMRAP 2:00:
7 Push press (115/75  / 155/105)
max calorie row
rest 2:00

Accessory
3 Rounds:
10 Barbell/Kettlebell Hip thrusters
10 Plate/Dumbbell lateral raises
rest as needed

Recovery
Posterior chain floss 2:00/
Anterior compartment smash 2:00/