09.21.2018

Warm up:

Tabata alternating (4 Rounds)
medball clean
wallball

rest 1:00

tabata alternating (4 rounds)
Cossack squats
Banded pull aparts(across chest)

Strength:

Sumo deadlift; build then 3x 3 (across, AHAP)

Conditioning:

In Partners, alternating work/rest, for Max Repetitions
7 Rounds (30sec on/off)
Thruster (75/55)
rest 1:00, then
7 Rounds (30sec on/off)
Burpee pull ups
rest 1:00, then
7 Rounds (30sec on/off)
GHD sit up (weighed if possible)

Recovery:

1. Deltoid smash; 2:00/
2. Pigeon pose; 2:00/