11.29.2017

Warm up:

(3 rounds, Tabata timer, with an empty bar)

Stiff leg Deadlift

Bent over row

Frontsquat

Plank hold (hands to elbows)

Mobility:

1. Y-raises 3x 10
2. Hips Thrusters 3×10

Strength:

(Super Set; 15:00)

4-5 SETS :

5 NEGATIVE pull up (jump up or do a regular strict pull up and then go down SLOW, minimum 5 seconds)

10 V-Sit

Rest as needed

Conditioning:

EMOM 10:00

5 Deadlift @ 155/225 + 10 Wallball @20/14