Workout of the Day Tuesday 01.17.2017

Warm up:

2 Rounds, 30 seconds/each
Bar/ring hang
Kbell windmill (left)
Kbell windmill (right)
Cossack squats
Hinge squats

Mobility:

1. Xiaopeng Backward 3x 8 (L/R)
2. Figure four Twister floss   2/

Strength:

A) Overhead squat; build, then 5x 5 (across)

B) Hip thrusters; 12-12-12 (building)

Conditioning:

AMRAP 6:00
5 Chest to bar pull ups
10 Pistols (alternating)