7.22.2019

Warm up:

3x 1:00 ea
Run 200m or Row
1-Hip flow -> 2-HF pigeon -> 3-HF lunge
.30 High Plank hold (lift hands or shoulder touch)

Strength:

Back Squat
6×6 @ 75%
rest approx. 3:00

Conditioning:

V1
5x, 1:00 ea (15:00)
Overhead walking lunge w/ plate (45/25)
Kbell Sumo Deadlift High Pull (24kg/16kg)
Pull up

V2
5x, 1:00 ea (15:00)
Overhead walking lunge w/ plate (45/25)
Kbell Sumo Deadlift High Pull (28kg+/16kg+)
Chest to Bar Pull up

Auxiliary:

6x
10 DB Pullovers
Rest 90sec