01908

1.

roll out / mobility prep

2.

4 rounds for quality of:

12 Hanging Shrug (Scap. Retraction)s

12 Standing Calf Raises, 35/20

12 Dumbbell Hammer Curls, 35/20

12 Russian Kettlebell Swings, 53/36

12 Kettlebell upright rows, 53/36

3.

Kipping practice (5 mins)

4.

4 rounds for time of:

Run, 200 m

10 Chest-to-bar Pull-ups

Run, 200 m

10 Dumbbell Snatches, 70/50 lbs

5.

2 sets:

15 goodmornings

15 anchored leg raises