5.23.2019

Warm up:

500m row OR 600m run
then,
3x [10:00 cap]
8 Xiaopeng backwards Left
8 Xiaopeng backwards Right
12 Alternating cossack squats
12 Alternating Wrestlers bridge

Strength:

5x
8 Dumbbell bench press
12 Weighted Dumbbell walking lunges

rest as needed (approx. 3:00)

Conditioning:

EMOM 10:00 [5x] :
1:00 : max reps Pull up (Strict)
2:00 : 30sec plank hold

Recovery:

4:00 (2:00 L/R)
Single leg flexion
Posterior chain floss