Monday 11-20-23

Strength

5 Rounds

8x Push Press

12-15x DB Skull crusher

Rest 2 minutes

Conditioning

EMOM 20:

Min 1: 8/8x Gorilla Row

Min 2: 12x Deficit KB Sumo Deadlift

Min 3: 15-18 cal Bike Erg

Min 4: 8/8x Standing Rot MB Slam

Recovery

3-5 minutes of work through:

-Dynamic Adductor 

-T-spine rotations 

-Down Dog flow