07.04.2017

Warm up:

Marsh mile run

Mobility:

[15:00]

1. Lat smash or T-spine smash 4:00
2. Pigeon pose 2:00/
3. Barbell goodmornings; 2x 15

Strength:

[20:00]

Deadlift; build, then 5x 5 (across, AHAP)

Conditioning:

EMOM 8:00

8 Chest to bars
12 Kettlebell swings (AHAP)

OR

EMOM 8:00

6 Strict pull up
12 Kettlebell swings (AHAP)