8.26.2019

Warm up:

800m dolphins run or 800m row
then,
2x
5 Barbell Goodmornings (empty. wide stance.)
15 Hip floss Left
15 Hip floss Right
20 Cat Camel

Strength:

Sumo Deadlift [20:00];
10x 3 (across @65%)
rest 60-90sec

Conditioning:

V1
3 Rounds:
600m run
30 Alternating DB snatch (50/35)

V2
3 Rounds:
700m row
30 KB snatch (24kg/16kg)
(alternate every 5 reps)

Auxiliary:

A) Banded Straight arm Lat pull down;
4x 15
rest 30-45sec
B) GHD Hold;
6x .20 hold / .40 rest

Recovery:

4:00 (2:00 L/R) EACH
Plantar surface smash
Banded overhead distraction