05.04.2017

Warm up:

800m run or row, then:
Tabata alternating:
Push up
Ring row (left)
Bird dogs
Ring row (right)

Mobility:

10:00 cap:
1. Lat smash   2:00/
2. Quat/IT band smash  2:00/

Strength:

[25:00] 

Bench press; build, then 5x 5 (across, AHAP)

Finisher:

5:00 : Max reps rope climbs (legless if possible)