03.06.2018

Dynamic warm up:

3 rounds, 1 minute each:
Row
Alternating Pigeon pose
Plank hold (push up position) + 1 push up every 10 seconds
Air squat + hold toes and stretch hamstrings

Then,
With empty bar (2 rounds) :
Hold 30 sec Overhead, elbows locked
Hold 30 sec in front rack position, (elbows as high as possible, stretching wrist and triceps, bringing 1 arm as high as possible at at time)

Strength:

Shoulder press; Build, then
5×4 (Across, AHAP)

Conditioning:

Annie with a twist!
50-40-30-20-10
Double Unders
WallBall (20/14)
Sit-up

Recovery:

1. Quad and Hamstring smash;  3 – 4:00
2. Banded Bully;  2:00/