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Friday 10.6.17

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Run bike or row x 2:00

Banded hip capsule stretch
Distracted hip hamstring stretch
Squat hold x :60

Warm-up
Three rounds of
Row or bike :40 easy/:20 hard
Push-up x 4
Spider-Man and reach x 6
Air squat x 8

Rx1
A. Every minute for 15 minutes
Minute 1 – Russian step-up x 6-8 per leg
Minute 2 – box dips x 15-20
Minute 3 – hollow hold x :30

B. For time
21 – 15 – 9 rep rounds of
Kb swing
Db push press
Pull-up/ring row

Rx2
A. Every 2.5 minutes for 15 minutes (6 sets)
Back squat x 3-5 (75-85%)

B. For time
15 – 12 – 9 reps rounds of
Sumo deadlift high pull (115/75#)
Push press (115/75#)
Chest 2 bar pull-up