5.30.2019

Warm up:

800m dolphins run
then

3x 1:00 ea
Lat stretch on rig (.30/.30)
Hip flow -> HF Pigeon -> HF Lunge

Strength:

Back Squat;
5×3 @ 80%

Conditioning:

EMOM 15:00

3. 12 Double KB Defecit sumo deadlifts (4″, AHAP)

2. 12 Horizontal rows (feet elevated if possible)

3. 30sec handstand hold (wall or freestanding)

Recovery:

4:00 (2:00 L/R)

Overhead rib mobilization

Posterior chain floss