12.20.2017

Warm up:

Tabata Alternaing (3 rounds)
air squat
alternating reverse lunge
hollow rock
superman rock

Mobility:

Overhead rib mobilization 2:00/

Hip bridge 3x 10

Strength:

Back squat; warm up, then

4x 8 @ 70 / 75%

REST EXACTLY 60 SECONDS BETWEEN EACH SET

Conditioning:

4 Rounds

1:00 max calorie row

rest 30 seconds

1:00 max repetition double kettlebell swing (24/16)

rest 30 seconds

Recovery:

Posterior chain floss OR smash 2:00/