5.27.2019

Warm up:

3x
2:00 row/bike
1:00 Single arm KB front squat-to-windmill Left
1:00 Single arm KB front squat-to-windmill Right

then,

2x 20 Banded pull aparts
(across chest)

Strength:

A) Overhead Squat
6×6 (across)

B) Pendlay Row
5×7 (across)

Midline Accessory:

5x
.20 work / .40 rest
L-Sit hold
OR
GHD hold (weighted if possible)

Recovery:

4:00 (2:00 L/R)
T-spine/lat smash
Posterior chain floss