Warmup:
Up and Back
Butt Kicks
High Knees
Monster Walks
20 Banded Squats
Arm Circles, 10 Each Direction
10 PVC Pass Throughs
10 Halos

Mob: Posterior Chain Smash, Roll T-Spine, Give The Hips some love, too.

WORK WORK WORK WORK WORK WORK:
A. Superset I:
     3x10 GMs (7-8 RPE)
     3x10 GHD Back Extensions
B. Superset II:
    3x10 DB PC (20% BW in each hand)
    3x10 KBS (35/53)
C. 8:00 AMRAP
    Row 250m
    10 DL (70% 1RM)
    10 WB
Rest 5:00, Then:
D. 12:00 Partner Workout:
    P1: DUs while P2 Does The Things
    P2: 5 Burpees
          5 Goblet Squats (44 or 53, everyone)
          5 SB (20 or 30, everyone)
 

THEN, WE YOGAMOB.
    

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