01.29.2019
Warm up:
| 10:00 running clock: |
| 10 Cossack squats |
| 10 Bird dogs |
| 10 PVC scap activation rows |
| 30sec. Lateral opener on rig (left) |
| 30sec. Lateral opener on rig (Right) |
Strength:
| A) Sumo Deadlift; |
| 4x 7 (across, AHAP) |
| B) [Not for time] warm up, then |
| 4 Rounds: |
| 8 DB bench press (across) |
| 8 Pendlay row (across) |
| rest as needed (approx. 3:00) |
Recovery:
| Posterior chain floss 2:00/ |
| Lat smash 2:00/ |