02.01.2018

Warm up:

3 rounds, 30seconds each

pause air squat
samson lunge (alternate on the spot)
supine scorpion
cat/camel

Mobility:

[10:00]

1. Anterior compartment smash 4:00
2. Banded goodmorning 3x 10

Strength:

[20:00]

Deadlift; build, then 3x 3 (across, AHAP)

Conditioning:

5 Rounds:
9 toes to bar
13 wall balls (20/14)
17 Kettlebell swings (AHAP)