4.30.2019
Warm up:
| 2 Rounds, 1:00 each |
| Row |
| Bottoms up Kbell press (.30L/.30R) |
| Alternating Cossack squat |
| Single leg glute bridge (.30L/.30R) |
| Dead hang (alternate as needed) |
| then, |
| 2x 10 Banded internal + external rotation |
| (Left + Right) |
Strength:
| [15:00] |
| Overhead Press; |
| 7-7-7-7-7-7 (building) |
Conditioning:
| “Fight gone Bad” |
| 3 Rounds, 1:00 each, For max repetitions: |
| Wall-ball (20/14) |
| Sumo deadlift high-pull (75/55) |
| Box Jump (24/20) |
| Push-press (75/55) |
| Row (Calories) |
| Rest |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Pec/Deltoid smash |
| 2. Posterior chain floss |