8.7.2019

Warm up:

2x
2:00 row OR bike
1:00 yoga push up
1:00 Banded lateral opener Left
1:00 Banded lateral opener Right

Strength:

6x
6-8 Ring Dips
12 Prone DB/KB row
Rest 2:00

Ring Dips : Strict, weighed if possible, banded
if needed. Unbroken

Conditioning:

V1
40Cal Row
rest 1:00
30-20-10
Toes to Bar
Wall balls (20/14)

V2
30-20-10
Toes to Rings
Wall balls (20/14)
rest 1:00
40cal bike

Auxiliary:

Auxiliary:
4×12 Lateral raises
rest 90sec

Recovery:

4:00 (2:00 L/R) EACH
Banded overhead distraction
Anterior compartment smash