11.19.2018
Warm Up
3 Rounds
Min 1 – Run 200m
Min 2 – Banded split squat right + left (switch at 30 sec)
Min 3 – Dead bug
Min 4- 30sec Handstand hold
Strength
A) Back Squat; 12-6-2-2-2-2-2-2-2 (building)
B) warm up deadlift; 12-5-5..
Conditioning
“Diane”
21-15-9
Deadlift (225/155)
Handstand push up
Recovery
4:00/ea (2/2)
Modified Hurdler stretch
Deltoid stretch
Deltoid stretch