7.15.2019

Warm up:

1000m beach run OR 1k row
then,
3x 1:00 ea
1-Hip flow -> 2-HF pigeon -> 3-HF lunge
1- .30 dead hang -> 12 .30 scap pull up -> .30 kip swing

Strength:

A) Front Squat (1RM, max 2 attempts);
5-5-3-3-2-1-1-1..

B) Front Squat (@ 70% of new maximum)
3×3

Conditioning:

AMRAP 12:00
12 Toes to Bar
12 Wall Balls (20/14)
200m run

Auxiliary:
6x
12 Back Extensions
24 Banded pull aparts
rest 60sec