09-2-2021

Warm-up

400m run
2 rounds
15 banded good mornings
15 Russian KB swings
then
2 rounds
3 rope walks
10 single arm DB strict press

Mobility

PVC
1min extended arm prayer stretch

Strength

Deadlift
Every 2:30 x 5 rounds
4 @ 77-78% of 5RM
    *4sec negative, NO touch and go

Conditioning

3 rounds
25 alt DB snatch
20 DB box step-ups, 10 each leg (1 DB)
15 kipping HSPU
Time Cap:  15 min