Friday 9-11-20

Strength + Conditioning + Recovery

Strength

5 Rounds

8/8x Mixed Rack Suitcase Reverse Lunge

8/8x Single Arm KB Strict Press

30 sec hamstring plank

Rest as needed

Conditioning

4 Rounds against 3 min clock:

20/15x calorie row, then AMRAP DB complex:

6x Deadlift

5x hang power clean

4x thruster

Recovery

Instep with twist

T-spine rotations

Pigeon