4.8.2019
Warm up:
| 3 Rounds, 1:00 each: |
| 1. 200m run |
| 2. Hip flow |
| 3. H/F Pigeon |
| 4. H/F Lunge |
| then, |
| 2x 20 Banded pull aparts |
Strength:
| [30:00] |
| A) Back Squat |
| Week 4, Day 7 |
| 6×6 @ 80% |
Conditioning:
| For Completion: |
| Marsh Mile run |
| (Opt. For time) |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Pigeon pose |
| 2. Plantar surface smash |