08.14.2017

Warm-up:

800m dolphins run
OR
1000m row

Mobility:

1. Anchored T-spine mobilization OR D-ball opener 4:00
2. Couch stretch OR Bretzel 2/
3. Clamshells; 2x 12 (L+R)

Strength:

Overhead Squat; 5x 5 (across, AHAP)

Conditioning:

for time:

200m run
30 Hand release push ups
30 Dball slams (30/20/15)
400m run
20 Hand release push ups
20 Dball slams (30/20/15)
600m run
10 Hand release push ups
10 Dball slams (30/20/15)