09.07.2017

Warm-up:

3 rounds
10 Leg swings all directions (face and side)
10 Goblet Squats (hold 2 sec in hole, engaged)
10 kipping with high knees
20 mountain climbers

Mobility:

1. Shoulder/back smash with ball or foam roller 4:00
2. Prone dowel passovers 3x 12

Warm up Deadlift and pistol progression
<10-12:00 >

Conditioning:

EMOM for 24 minutes
1- Run 200m (to Clement street)
2- 8 Deadlift (as heavy as possible UNBROKEN with good form)
3- 6 Toes to Bar (proper kip ONLY, progression is knees to elbows or knee raises)
4- 8 Alternating pistols

RX+ :run to the other side (Gaston street) strict T2B and weighted pistols (AHAP)