05.02.2018

Warm up:

Tabata Alternating (4x, 8 rounds total)
Ring rows
Cossack squats (low transfer)

Rest 1:00

Tabata Alternating (4x, 8 rounds total)
Scap pull ups
Box step ups (alternating)

Strength/skill:

EMOM 15:00
1. 5 Strict pull ups (weighted if possible)
2. 10 Pistols (alternating, weighted if possible)
3. 30sec hollow hold

Conditioning:

AMRAP 15:00
10 Box Jumps (24/20)
10 DB single arm push press Left (50/35)
10 Box Jumps (24/20)
10 DB single arm push press Right (50/35)

Recovery:

1- Anterior compartment smash; 90sec/

2-Pigeon pose; 90sec/