7.8.2019

Warm up:

1000m Beach run OR 1k Row
then,
2x
10 Banded Goodmornings
10 Alt. Cossack squats
10 Alt. Wrestlers bridge
10 Alt. Supine Scorpion kicks
.30 Arch Hold

Strength:

V1
Deadlift;
10×3 @ 70%
rest Exactly 60 seconds

V2
Sumo Deadlift;
10×3 @ 70%
rest Exactly 60 seconds

Conditioning:

V1
3 Rounds
400m Ball run (20/14)
15 Toes to bar
20 Thrusters (95/65)
10 Ring Dips

V2
3 Rounds
400m Ball run (20/14)
15 Toes to bar
20 Double KB Thrusters (24kg/16kg)
10 Strict Ring Dips

Auxiliary:
10:00 OTM (on the minute), Alt L/R
8 Single arm KB Bulgarian split squat

Recovery:

4:00 (2:00 L/R) EACH
Couch Stretch
Lateral Opener