03.12.2018

Dynamic warm up:

[8:00 – 12:00]

3 Rounds, not for time (easy pace)
200m jog
10 Cossack squats (alt.)
10 cat/camel (alt.)
10 Prone scorpion kick (alt.)

then,

2 rounds:
12-15 banded pull aparts (across chest, orange or red band)
12-15 banded goodmornings (blue or green band)

Strength:

[20:00 – 25:00]

Deadlift; 12 – 6 – 6 – 3 – 3 – 3 – 3 – 3 (building)

Conditioning:

[20:00 cap]

“Pearl Harbor”
10 rounds:
10 Deadlift (185/125)
10 burpee

Recovery:

1. Posterior chain floss OR smash; 2:00/
2. Banded overhead distraction OR lat smash;  2:00/