5.7.2019
Warm up:
| 3 Rounds, 1:00 each |
| Goblet Squat to Bicep Curl to Halo Flow |
| Yoga push up (divebomber) |
| Single arm ring row (.30 L/R) |
| Hollow Hold (.30 / .30 rest) |
| then, |
| 2x 20 Banded Face Pulls |
Strength:
| 5 Sets |
| 4 Bench Press (Across) |
| 8 Single arm KB/DB row Left (Across) |
| 8 Single arm KB/DB row Left (Across) |
| Rest Approx. 2:00-3:00 |
Conditioning:
| For Time: |
| 800m Row |
| 40 Wall Balls (20/14) |
| 400m Ball run (20/14) |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Pec/deltoid smash |
| 2. T-spine / Lat smash |