08.15.2018

Warm up/Dynamic movement:

(Running clock 20:00, EASY PACE)

Row 400m

2 length chameleon walk

5/side KB clean and press (building in weight)

10 seated banded pull down

30 sec. Handstand hold/walk freestanding or against wall

Strength/Stamina:

Every 90sec for 8 rounds (12:00)

5 strict press (AHAP, Across) + 5 strict pull up

Rest 5:00

Every 90 sec for 8 rounds (12:00)

8 Bent over row (AHAP, Across) + 8 strict ring dips

Recovery:

1. Overhead tissue smash (lat smash w/ball)  2:00/
2. D-ball opener  4:00