11.21.2017

Warm up:

3 Rounds, 30 seconds each :

Alternating samson lunge (forward step, alternate in place, reach overhead)
Single arm ring row (left)
Single arm ring row (right)
Yoga flow (downward dog > high plank > lower to ground > upward dog > downward dog)

Mobility:

1. Lat smash and/or T-spine smash 4:00
2. Couch stretch 2:00/
3. Dowel goodmornings; 3x 10

Conditioning:

EMOM 21:00 :

1:00 : Max reps rope climbs (legless, if possible)
2:00 : 20 Wall balls (20/14)
3:00 : 10 GHD sit ups (OR 20 sit ups)