10.30.2018
Warm Up
3 rounds, 1:00 each
Alternating front lunge (elbow to floor)
Yoga push up (divebomber or flow)
Ring row
Then,
2x 20 banded pull aparts (across chest)
Strength
Pendlay row;
Build, then
5x 10 (across, AHAP)
Conditioning
EMOM 10:00
Hand release push up (max reps)
Weighted dumbbell step up (AHAP, max reps)
Recovery
4:00/ea (2/2)
Lateral opener
Ball tack & floss