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5/17/2019

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Warm up - 10 min:  15 Rocking Hip Flexor Mob/side 10 Pause Goblet squats + 10 Kossacks 8 Eccentric Ankle Dorsiflexion/side 30-60 sec Hollow Bar Hang Strength:  Bulgarian Split Squats 3x8/Leg Acher Push ups/Ring Push ups/Barbell Push ups 3x10-20 1 Arm Row 3x10/arm Conditioning:  "Jackie" For time: 1000m Row 50…