01.22.2018

Warm up:

3 Rounds, 30 seconds each :
Pause air squat
Russian kettlebell swings
Dead hang (OR single arm hang 15sec L + R)
Handstand hold (wall or freestanding)

Mobility:

[10:00]

1. T-spine smash with ball or roller : 4:00
2. Cat/camel 3x 8 (rest 30sec)

Strength:

(20:00)

Deadlift : 3 – 3 – 3 – 3 – 3 – 3 – 3 (building, AHAP with good form)

Conditioning:

5 Rounds :
10 pull ups
20 kettlebell swings (24/16)

Rx +
5 Rounds :
10 Chest to bar pull ups
20 kettlebell swings (32/24)