8.23.2019

Warm up:

3x 1:00 each
Yoga Push up
Cossack Squats (Alt)
Bird Dog

then,
3x 30sec ea (L/R)
Lat stretch on Rig

Strength:

V1
EMOM ALT. 14:00 (7x)

1. 7 DB Bench Press (neutral grip)
2. 12 Double Banded Lat Pull Downs

V2
EMOM ALT. 14:00 (7x)

1. 7 DB Bench Press (neutral grip)
2. 7 Ring Pull Ups

Conditioning:

3 Rounds
1:00 each (FGB clock):

1. DB Devil Press
2. KB Goblet Squats
3. DB Shoulder to Overhead
4. KB Russian Swings
5. DB Alternating Front Rack Lunges
   Rest

Choose load; One Kettlebell, and One pair of Dumbbells

Auxiliary:

Banded Pull Aparts (across chest);
100 (broken as needed)

Recovery:

4:00 (2:00 L/R) EACH
Banded Lateral Opener
Ball tack & floss