6.17.2019

Warm up:

Run or Row 600m
then,
2×12
Dowel/Barbell goodmornings
Samson lunge (reach overhead)
Banded straight arm pull down
.30sec hollow hold

Strength:

Bulgarian split squat
3×10
(Single KB/DB front rack)
(load across)

Warm up deadlift

Conditioning:

5 Rounds (25:00 cap):
12 Calorie row
14 Deadlifts (155/105)
16 Toes to bar
200m run

Rx+
185/125

Recovery:

4:00 (2:00 L/R) EACH
Posterior chain floss
T-spine smash