11.22.2017

Warm up:

Row or Run 800m, then
3 Rounds:
10 scap pull ups
10 scap push ups
10 russian KB swing

Mobility:

1. Hip opener OR Batman hip opener 4:00
2. Hip Bridge on floor 3x 10 (pause at top)

Strength:

[20:00]

Deadlift; 3 – 3 – 3 – 3 – 3 – 3 – 3 (building to heaviest triple)

Conditioning:

AMRAP 12:00

12 Alternating Dumbell Snatch (50/35)
12 Burpees