01.14.2019
Warm up:
| 3 Rounds, 1:00 ea: |
| Row |
| Pause Squat jumps (3sec in bottom) |
| Banded straight arm pull down |
Strength:
| [20:00] |
| 5 x |
| Max reps consecutive Strict pull ups |
| 10 Dumbbell front raises (across) |
| Rest as needed (approx 3:00) |
Conditioning:
| [15:00 cap] |
| 5 Rounds: |
| 10 Deadlift (225/155) |
| 20 Wall ball (20/14) |
Recovery:
| Lat smash 90sec L/R |
| Hurdler’s stretch 90sec L/R |