01.02.2019

Warm up:

2 Rounds, 1:00 each

Row (focus on technique)

pigeon pose (alternate, 5sec per side)

Single arm Light dumbbell thrusters (30sec L/R)

Alternating Samson lunges (reaching overhead)

Inch worm (on the spot)

Strength:

5 Rounds:

5 strict ring dips (weighted if possible)

10 Dumbbell row Left (Across, AHAP)

10 Dumbbell row Right (Across, AHAP)

Rest 2-3:00

Conditioning:

EMOM 15 :00

1. 30sec max effort calorie row 
2. 30sec max reps thrusters (75/55)
3. 30sec max reps Burpee over barbell
   

Recovery:

Couch stretch: 2:00 L/R
Lat stretch on rig: 30sec L/R x3