Workout of the Day Tuesday 01.10.2017

Warm up:

3 rounds, not for time
10:00 cap:
7 ring rows (left)
7 goodmornings
& ring rows (right)
7 yoga push ups

Mobility:

1. KB windmill 3x 5 (L/R)
2. Banded overhead distraction  2/
3. Pigeon pose  2/

Conditioning:

EMOM 21:00
1:00 : max reps Strict pull up (any grip) OR Horizontal Rows
2:00 : 15 Double Kettlebell swing (24/16)
3:00 : Calorie row (15/12)