04.10.2018

Warm up:

On a 10:00 timer:
200m jog
8 Yoga push ups
8 alternating Single leg flexion (hold 5sec, elbow to floor)
8 alternating Lat stretch on rig (5sec hold)

Strength:

Bench press; build, then
6x 4 (across, AHAP)

Conditioning:

4 Rounds, 1:00 each :
Max calorie row
200m run
Max reps ring dips
1:00 rest

 Rx +

4 Rounds, 1:00 each :
Max calorie row
200m run
Max reps ring muscle ups
1:00 rest

Recovery:

1- Lateral opener; 2:00/

2- Banded posterior chain floss; 2:00/