12.04.2018
Warm Up
| 3 rounds, 1:00 ea |
| Banded lat pull down |
| Bottoms up kettlebell press (30sec L/R) |
| Row (technical) |
| then, |
| 2x |
| 12 scap pull ups |
| 30sec handstand hold |
Strength/Endurance
| 5 Rounds: |
| 5 Weighted strict pull ups |
| 10 Standing barbell shoulder press |
| (Across, AHAP) |
| Rest approx 3:00 |
Conditioning
| For Time: |
| 1200m row |
Recovery
4:00/ea (2/2)
| 1. Banded overhead distraction |
| 2. T-spine smash |