26 August 2019

Warm-up
Hips (6-4)
3 Rounds:
10/side Flexor Pulls (band)
8/side Bulgarian Split Squats (heavy as possible)
10/side Kossack Squats (Toe Up)
10 QL Walks

Mobility
Shoulders (29)
i. 1:00 T-Spine Smash (balls / roller)
ii. :45 Cat-Cow
iii. 12 Jefferson Curls (Abmat, Light wt)
iv. 4x :10 Bridges
v. 2x12 Ts (prone, thumbs up)

Metcon
Diane weight (225/155#) if not done before ...
DL weight < 80% 1RM

Heavy Strict (Opposite) "Diane" (Time)
21-15-9
Strict Handstand Push-Ups
Deadlifts (315/215#)
Time Cap: 20:00;

Personal Goal Work

Warm-Down
easy run / bike / row / ski ...
Mobility as required:
- Low & Mid-Back Smash
- Spinal Twist
- 4-way Shoulder Distraction
...