10.03.2018

Warm up:

3x 1:00 ea:
row
Single arm db thruster (light, switch @ .30)
Pigeon pose (switch @ .30)

then

10:00 warm up deadlift

Conditioning:

30 Rounds [40:00 cap]
5 Wall ball (20/14)
3 Handstand push up
1 Deadlift (70%)

progression for handstand push up is standing Dumbbell strict press

Recovery:

Posterior chain floss; 2:00/

T-spine smash; 4:00