07.23.2018

Warm up:

3 rounds
200m jog
10 pause air squat
10 alternating cossack squats
10 Yoga (divebomber push ups)
10 Hip bridge (shoulders on floor)

Strength:

Pause Front squat (3sec)

build, then

4x 4 (across, as heavy as possible with good mechanics and bottom position)

Conditioning:

AMRAP 14:00
6 Strict Ring dips*
12 Burpees
24 Russian kettlebell swings (AHAP)

*pay special focus to your ring dip during this workout. Focus on holding the hollow body position, leaning forward slightly in your descent, and hitting the appropriate depth (deep enough, but not too deep especially if you have mobile shoulders). Do not sacrifice quality of movement during this amrap, especially in the dip movement*

Recovery:

1. Banded Bully; 2:00/
2. Couch stretch; 2:00/