7.29.2019

Warm up:

3 Rounds, .45 work / .15 rest
200m run
pause squat jump (3sec)
alternating cossack squat
banded pull aparts (overhead)
then,
2x 1:00 ea
pigeon pose (L/R) OR Plantar surface smash (L/R)

Conditioning:

“Kelly”
5 Rounds:
400m run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Auxiliary:

5x
8 Single arm KB/DB row (Left)
8 Single arm KB/DB row (Right)
Rest 90sec

100 seated banded external rotation
(broken as needed, orange band)

Recovery:

4:00 (2:00 L/R) EACH
Ball Tack & Floss
Lat Smash