10.24.2018

Warm Up

3 Rounds, 1:00 each
inch worm + push up (on the spot)
PVC bent over barbell row (+ scap engage)
30sec Skater jumps

then,

10:00 warm up Deadlift

Strength/Endurance

EMOM 24:00 (5 Rounds)
1. 200m run
2. 10 Deadlift @ 60%
3. 45sec max cal row
4. 1:00 Max burpee over barbell
5. Rest

Recovery

4:00/ea (2/2)

Plantar surface smash
Overhead rib mobilization