12.12.2017

Warm up:

(30sec each x3)

Ring Rows

Bulg. Split Squat with no weight right

Bulg Split Squat with no weight left

Superman rock (or hold)

Mobility:

1. T-Spine bridge 3x 8
2. Posterior chain floss 2’/side or banded goodmorning 2×20

Strength:

(15:00)

4 Supersets of:

10 1arm KB/DB Bent over row (AHAP) Left
10 1arm KB/DB Bent over row (AHAP) Right
8 Bulgarian Split Squat (AHAP) Left
8 Bulgarian Split Squat (AHAP) Right

Rest: 60- 90sec

Conditioning:

AMRAP 12:00

6 C2B Pull up (if band needed, do STRICT)

8 Squat clean @135/95

16 Deadlift @135/95

OR

RX+

3 bar Muscle up

6 Squat Clean @165/115

12 Deadlift @165/115