10.16.2018

Warm up

3 Rounds, 1:00 each

Row (technical)
Yoga push up (divebomber or yoga flow)
Banded dead bug

then

2x 15 DB/plate reverse flys

Strength:

Bent over Barbell row; 12 – 10 – 7 – 7 – 7 – 7 (Building, Pronated grip)

Conditioning

EMOM 21:00 (7 Rounds)
1. 30sec max reps Toes to bar
2. 30sec Double Dumbbell/Kettlebell hang clean and jerk (AHAP)
3. 30sec Calorie row

score total LOWEST number of reps in all three movements, ex: 8 toes to bar + 6 DB/KB HC&J +10 cal row = 24

Goal is to stay consistent across all 7 rounds

Recovery

4:00/ea (2/2)

Banded overhead distraction

Posterior chain floss