11.07.2017

Warm up:

Run/Row 400m, then
3 Rounds, 10 ea/
10 Dowel Passovers
10 Dowel overhead squats
10 yoga push ups

Mobility:

1. D-ball opener OR Anchored T-spine 4:00

2. Batman/Straddle hip opener 4:00

Strength:

[20:00 – 25:00]

Overhead Squat; build then 5x 5 (Across, AHAP)

Conditioning:

EMOM 12:00 :
1:00 : max reps Pull up (Strict)
2:00 : 30sec plank hold