6.20.2019

Warm up:

2x 1:00 ea
Row
Cossack squats (alt.)
Dowel/Barbell goodmornings (wide stance)
Bird dog (alternating)
Scorpion kicks

Strength:

Back Squat
10×2 @ 60-65% 1RM
rest 60 seconds exactly

Conditioning:

3 Rounds:
100 Double unders
25 Wall balls (20/14)
15 medball sit ups (20/14)

Rx+
3 Rounds:
100 Double unders
25 Wall balls (20/14)
15 GHD sit ups

Recovery:

4:00 (2:00 L/R) EACH
Posterior chain floss
Overhead rib mobilization