02.06.2019
Warm up:
| 30sec/ea (4x) |
| Kbell Light russian swing |
| scapular push ups |
| Rest 1:00 |
| 30sec/ea (4x) |
| Reverse samsom lunge |
| Dead Bugs |
Strength:
| 5 Rounds: |
| 30sec Tempo Push ups (4-0-X-1) |
| 30sec Hollow hold |
| 1:00 rest |
Conditioning:
| 12 Rounds, 40sec on / 20sec off : |
| Min 1: Left |
| Min 2: Right |
| Single arm Kbell squat clean, |
| to left side reverse lunge from squat, |
| to left side press overhead, |
| to squat to standing. |
| *Load across* |
Recovery:
| Pigeon pose 2:00/ |
| Lateral opener on rig 3x 30se L/R |