Workout of the Day Thursday 12.15.2016

Warm-up:

3 rounds, not for time, 10:00 cap:
.15 – .30 bar/ring hang
.15 – .30 handstand hold
10 Hollow rocks
10 supermans

Mobility:

1. overhead Tissue smash OR banded overhead distraction 2/
2. T-spine smash 4

Strength/Endurance:

10 Rounds:
7 Seated DB shoulder press
7 Strict pull ups
rest 90sec

Conditioning:

Tabata Alternating (8 rounds/ea, 16 rounds total)
barbell roll outs
Plank hold