5.15.2019
Warm up:
| 3 Rounds, 1:00 ea |
| Reverse Samson lunge |
| Supine Scorpion kick + Knee tuck |
| then, |
| 2 Rounds: |
| 1:00 Bird dog |
| 1:00 single arm seated banded pull down |
| (.30L/.30R) |
Strength:
| Bench Press; |
| 4×7 |
| (Across) |
Conditioning:
| 10 Rounds |
| 2 Rope Climbs (legless if possible) |
| 200m run |
Recovery:
| 4:00 (2:00 L/R) |
| 1. T-spine smash |
| 2. plantar surface smash |