5.16.2019
Warm up:
| 3 Rounds |
| 300m row (easy pace, technical) |
| .45-.60sec Kettlebell Armbar Left |
| .45-.60sec Kettlebell Armbar Right |
| 10 Cossack squats (alternating) |
Strength:
| Deadlift; |
| 5×5 |
| (across, 70-75%) |
Conditioning:
| 2:00 work / 2:00 rest |
| 4 Rounds: |
| 10 Handstand push up |
| Max Reps Dumbbell step up (remaining time) |
| notes: |
| HSPU: strict if possible |
| DB step up: 24”/20” , AHAP |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Overhead rib mobilization |
| 2. Posterior chain floss |