Posted: February 10, 2017 in Uncategorized

Warm up

  • Pigeon pose 1 min per side 
  • The 
  • TRX figure four squat x 10 ea 
  • Windmill ball slams x 5 ea side 
  • Glute bridge hold x 1 min 
  •    4 rounds 

Strength

  • Front squat x 3 
  • In 10 min build to a max 

Conditioning 

  • 1 min max kb front squat rh 
  • 1 min max kb bent row rh 
  • 1 min max kb front squat lh 
  • 1 min max kb bent row lh 
  • 1 min max kb swing
  • 1 min rest 
  •    4 rounds 

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