09.20.2017

Warm up:

3 rounds (With light Dumbells)

10 reverse Fly

10 Renegade row

10 Dead bugs

10 rolling pistols (or squats)

Mobility:

1. Posterior chain smash or Quad+IT band smash 2:00/

2. Shoulder opener on floor 2x 6 each side

Conditioning:

EMOM 24:00:

1. Row 12/10 calories
2. 10 DB strict press (AHAP)
3. 10 Bent over Barbell row (AHAP)

4. 30 sec Hollow rock or hold