06.21.2018

Warm up:

3 Rounds, 1:00 ea
row (easy pace)
yoga push up
reverse samson lunge

Strength:

Bench press; build then
5x 5 (Across, AHAP)

4 Rounds:
8 Bent over barbell row (supinated grip)
10 Hanging knee raise / leg raise / toe to bar
rest as needed

Recovery:

1000m beach run or 1000m row

1 – Overhead tissue smash; 90sec/ea
2 – Lateral opener; 3-4:00