Mobility
- 2:00 Internal Hip Release
- 1:00 Pigeon Level 1
- 1:00 Pigeon Level 2
- 5 Breaths Half Lord of the Fishes (each side)
- 10 Breaths Campfire (each side)
Warm-up
5 minutes for quality:
- 12 Calorie Row
- 10 Cossack Squats
- 20 Band Pull Aparts
- 5 Inchworms
Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 65%
- 2x5 @ 70%
- 2x5 @ 75%
Conditioning
6 Rounds for time:
- 8 Burpees
- 12 Step-ups
- 250/200m Row
Focus Movement = Step-ups