10.17.2018

Warm up:

Tabata alternating (4 Rounds)
medball clean
Hollow rock

rest 1:00

tabata alternating (4 rounds)
Push up
Scorpion kick

Strength:

Pause bench press (3sec); 5x 3 (across)

Conditioning:

“Elizabeth”
21-15-9
Power clean (135/95)
Ring dips

Recovery:

1. Lateral opener; 2:00/
2. Overhead tissue smash; 2:00/