7.9.2019

Warm up:

3x 1:00 ea
Row
Bird Dogs (alt)
Xiaopeng Forward (.30L / .30R)

then,
3x .30 L/R
Lateral opener on Rig

Strength:

V1
6x
12 Prone DB/KB row
12 Push up
rest 2:00
V2
6x
12 Prone DB/KB row
12 Ring Push ups
Rest 2:00

Conditioning:

V1
EMOM 10:00 (5x) .45 work / .15 rest

1. Max effort Calorie row
2. Max effort Devil press (20% BW per DB)

V2
EMOM 16:00 (8x) .45 work / .15 rest

1. Max effort Calorie row
2. Max effort Devil press (25% BW per DB)

Auxiliary:
A) 8x OTM (.20 work / .40 rest)
GHD Hold (parallel) OR Hollow hold

B) 200 Banded pull aparts (across chest)
Orange or Red, broken as needed

Recovery:

4:00 (2:00 L/R) EACH
Lat/T-spine smash
Pigeon pose