6.10.2019

Warm up:

3x 1:00 ea
run 200m
Hip flow -> HF to Pigeon -> HF to Lunge

then,
3x.30 (L/R)
Lateral opener (on rig)

Strength:

[20:00]
Back Squat
4×8 (65/70%)
rest 2:00

Conditioning:

For Time:
Buy in: 600m run
20-16-10-6
Pistols (Alternate)
Renegade row (Alternate, Load approx. 25% BW per DB)
Cash out: 600m run

Recovery:

4:00 (2:00 L/R) EACH
Couch Stretch
Pec smash with ball