4.17.2019
Warm up:
| 4 Sets |
| 100m single arm OH DB carry Left |
| 100m single arm OH DB carry Right |
| 10 Alternating Reverse Samson lunge |
| 30sec High plank hold |
Strength:
| [20:00] |
| Push Jerk (Power or Split) |
| 3-3-3-3-3-3-3 |
| (building) |
Conditioning:
| EMOM 16:00 (4 Rounds) |
| 1. 6 Strict pull ups (weighted if possible) |
| 2. 30sec Handstand hold |
| 3. 12 Cossack Goblet squats (Alt.) |
| 4. 30sec L-sit hold |
Recovery:
| 4:00 (2:00 L/R) |
| 1. T-spine smash |
| 2. Ball tack & floss |