8.12.2019

Warm up:

3x 1:00 ea
200m run/row or 1:00 bike
Hip flow -> HF to pigeon -> HF to lunge
Thoracic sprinkler twist (.30L / .30R)
Goblet squat hold

Strength:

Front Squat
8×4 (approx. 65%-70%)
rest exactly 60sec

Conditioning:

AMRAP 9:00
3-6-9-12-15-18..
Pull ups
Sumo deadlift high pull (75/55)

Rx+
C2B
95/65

Auxiliary:

A) 5×12
Dumbbell Hammer Curl (alt.) (rest 60sec)
B) 3×25
Banded face pulls (rest as needed)

Recovery:

4:00 (2:00 L/R) EACH
Banded overhead distraction
Anterior compartment smash