12.20.2018

Warm Up

3 Rounds, 1:00 ea
row
Pause goblet squat (3sec)
Supine scoprion kick
Glute bridge
Dead hang (two-handed, or single arm alternating as needed)

Strength

A) Front Squat; Build, then
5x 5 (across, AHAP)

B) Pendlay row; build, then
4x 12 (across, AHAP)

Conditioning

Tabata:
Strict leg raise / knee raise
OR
GHD sit up

Recovery

4:00/ea (2/2)

Deltoid smash
Wall squat