8.20.2019

Warm up:

2 Rounds:
2:00 row/bike
1:00 hip flow
1:00 Banded bully Left
1:00 Banded bully Right
then,
2x 20 banded pull aparts

Strength:

Deadlift [20:00];
10-6- 3 – 3 – 3 – 3 – 3 – 3
(building to 3RM)

Conditioning:

V1
For Time:
50 Wall balls (20/14)
25 Hand Release push ups
40 Wall balls (20/14)
20 Hand Release push ups
30 Wall balls (20/14)
15 Hand Release push ups

V2
For Time:
50 Wall balls (20/14)
25 Ring Dips
40 Wall balls (20/14)
20 Ring Dips
30 Wall balls (20/14)
15 Ring Dips

Auxiliary:

Wide Stance Goodmornings
4x 10
rest 60 sec

Recovery:

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