6.27.2019

Warm up:

1000m beach run,
then,
2x
6 Single leg deadlift Left
6 Single leg deadlift Right
12 Wrestlers bridge

Strength:

A) Deadlift;
4×4
(load across, rest up to 3:00)

B) Wide stance goodmornings
8-8-8-8-8
(gradual build)
rest 60 exactly

Conditioning:

V1
EMOM 12:00 (6x)

1.Dumbbell step up (20-25% BW per DB)

2.30sec Hollow Hold
(Hold from .15-.45)

V2
EMOM 12:00 (6x)

1.Dumbbell step up (25% BW per DB)

2.30sec Hollow Hold w/ plate overhead
(Hold from .15-.45)

Recovery:

4:00 (2:00 L/R) EACH
Ball tack & floss
Pigeon pose