09.26.2018

Warm up:

5 Rounds (easy pace)
200m row
10 Alternating pause Bird dogs
10 Cat/camel (alt. 5Up/5down)
10 Russian KB swing

Strength:

A) Deadlift; build, then 5x 5 (across)

B) 15 Belt squats (banded or with dip belt)
30sec hollow hold
rest as needed

Recovery:

1000m beach run

Couch stretch; 2:00/

Ball tack & floss; 2:00/