12.07.2018
Warm Up
| 3 Rounds, 1:00 ea |
| Reverse samson lunge |
| ring row (controlled) |
| Yoga flow push up |
| banded pull aparts (overhead) |
Strength
| Bulgarian split squat (single kb front rack) |
| 8-8-8-8-8 |
| (building gradually, per side) |
Conditioning
| AMRAP 20:00, in partners |
| 50 wall balls (AHAP) |
| 50 pull ups |
| 50 sit ups |
| 50 Ring dips |
| Rx+ |
| AMRAP 20:00, in partners |
| 50 wall balls (AHAP) |
| 50 Chest to bar pull ups |
| 50 GHD sit ups |
| 50 Strict ring dips |
Recovery
4:00/ea (2/2)
| 1. T-spine smash |
| 2. Pigeon pose |