12.10.2018
Warm Up
| 3 rounds |
| 200m row |
| 20/side steps banded crosswalk |
| 15 face pull |
| 10 alternating thoracic bridges |
| Warm up Back Squat 5-10min |
Strength
| EMOM for 18:00 (6 rounds) |
| 1- 5 Paused Back Squats @65-70% * |
| (Pause 2 sec in the bottom, no bouncing, |
| post. chain engaged!) |
| 2- 10 ring rows (feet elevated or |
| weighted if possible) |
| 3- 30 sec slider tuck (Push up position, |
| bring the knees to chest quickly) |
Finisher
| Finisher : (Not for time) |
| 100 Banded Good mornings |
Recovery
4:00/ea (2/2)
| 1. Posterior chain floss |
| 2. Pigeon pose |