09.17.2018

Warm up
on a 10:00 running clock
Jog 200m
15 banded pull aparts (across chest)
10 Alternating pigeon pose
5 yoga push ups
30sec dead hang

Strength
Bench press; 10 – 5 – 5 – 3 – 1 – 1 – 1 ..

Conditioning
AMRAP 12:00
200m run
2 Rope climbs (legless if possible)

Recovery
Lateral opener 2:00/
Plantar surface smash 2:00/