8.14.2019

Warm up:

2 Rounds:
2:00 row/bike
1:00 hip flow
1:00 Pigeon pose left
1:00 Pigeon pose right
then,
2x 20 banded pull aparts

Strength:

[20:00]
Back Squat;
5-5-5-5-5-5 (building)

Auxiliary:
100 Seated banded hip abducton
(broken as needed)

Conditioning:

V1
EMOM 18:00 (6x)
.40 max Calorie row
.30 Max reps Overhead walking lunges w/ plate (45/25)
.20 Max reps burpees

V2
EMOM 18:00 (6x)
.40 max Calorie bike
.30 Max reps Overhead walking lunges w/ plate (45/25)
.20 Max reps burpees

Recovery:

4:00 (2:00 L/R) EACH
Wall squat
Banded overhead distrction