02.15.2018

Warm up:

Tabata alternating (3 Rounds)
Push up (strict, tight position)
Scorpion kicks

then,

Tabata alternating (3 Rounds)
Ring rows
Bird dogs

Mobility:

[10:00]

1. Lateral opener OR Anterior compartment smash  4:00

2. Pigeon pose OR ball tack & floss  4:00

Strength:

(20:00)

Bench press; build to 3RM;

12 – 6 – 6 – 3 – 3 – 3 ..

Conditioning:

EMOM 14:00 (7 Rounds) :
1. 8 Strict Ring dips (banded if needed, weighted if possible)
2. 16 Russian Kettlebell swings (AHAP) Unbroken