11.07.2018
Warm Up
10:00 running clock
200m run
5 Push up (slow and controlled)
10 Scorpion kick
15 Glute bridge
20 dowel passovers
Strength
Strict Ring dip; 6-6-6-6-6-6 (building, weighted if possible)
Conditioning
For Time:
1000m row
50 Push press (75/55)
30 Toes to bar
Recovery
4:00/ea (2/2)
Deltoid smash
Single leg flexion
Single leg flexion