6.19.2019

Warm up:

3x
200m run
10 scap pull ups
10 kip swings
1:00 pigeon pose (.30/.30)

Strength:

6 Sets:
6 Pendlay row
12 Alternating KB/DB standing press
rest approx 3:00
(load across)

Conditioning:

AMRAP 11:00
11 pull ups
22 Walking lunges w/ plate overhead (45/25)

Rx+
11 Chest to bar pull ups
11 Single arm KB overhead walking lunge Left
11 Single arm KB overhead walking lunge Right

Recovery:

4:00 (2:00 L/R) EACH
Banded overhead distraction
Ball tack & floss