4.15.2019
Warm up:
| 3 Rounds, 1:00 each: |
| 1. 200m run |
| 2. Hip flow / H/F Pigeon / H/F Lunge |
| 3. Floor seated banded row |
| then, |
| tabata (3x) |
| Single arm dead hang Left |
| Single arm dead hang Right |
Strength:
| Back Squat |
| Week 5, Day 9 |
| 5×5 @ 85% |
Conditioning:
| 4 Rounds, 1:00 each: |
| 1. 200m Ball run (20 / 14) |
| 2. Max reps Rope climbs |
| 3. Rest |
| Rx + : Legless |
| Score total rope climbs |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Banded distraction |
| 2. Pigeon pose |