11.20.2017

Warm up:

600m run, then

3 rounds:

10 medball cleans
10 yoga push ups
10 cossack squats

Mobility:

1. Dowel external rotation 3x 30sec (L+R)
2. Goblet squat hold; 3x 45sec / 15sec rest

Strength:

[20:00]
Front Squat; establish 1 rep max (max 2 attempts):

12 – 6 – 4 – 4 – 3 – 2 – 1 – 1 – 1 ..

Conditioning:

For Time, 10:00 cap
30 – 20 – 10 :
Kettlebell swings (32/24/16)
Hand release push ups