5.2.2019
Warm up:
| Marsh Mile run |
| then, |
| 20 Alternating Hip flow Windshield wipers |
| 14 Alternating HF to Pigeon |
| 10 Alternating HF to Pigeon to Lunge |
| then, |
| 2-3:00 T-spine smash with roller |
| OR |
| 2-3:00 Pec smash with ball |
Strength:
| [15:00] |
| Back Squat |
| Week 7, Day 14 |
| 6×2 @ 80% |
| warm up deadlift |
Conditioning:
| For Time: |
| 25 Burpees |
| then, |
| 5 Rounds: |
| 50 Double unders |
| 10 Deadlifts (185/125) |
| then, |
| 25 Burpees |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Posterior chain floss |
| 2. Plantar surface smash |