10.11.2017

Warm up:

500m row, then
3 Rounds, 30sec ea:
Cossack squats
Bird dogs
Scorpion kicks
Yoga push ups

Mobility:

1. Banded overhead distraction  2:00/
2. Couch stretch 2:00/

Strength Endurance:

6 Rounds:

1:00 : 12 Pistols, Alternating (weighted if possible)
2:00 : 6 Strict pull ups (Chest to bar, if possible)
3:00 :  12 GHD  sit ups
4:00 : 6 Handstand push ups (strict and/or Deficit, if possible)