09.12.2018

Warm up
10:00 running clock
10 pause goblet squat (light)
10 bird dogs
10 cossack squats
10 ring rows (pause at top)
rest 30 to 45sec

Strength
Front squat; 8x 2 @ 85-87%

Conditioning
AMRAP 10:00
Max reps strict pull ups (any grip)
rep scheme: 5-1 or 3-1 or singles

Recovery
Couch stretch 2:00/
Banded overhead distraction 2:00/