6.30.18

Warm up: 

Bike 10 minutes+run 5 minutes 

Mobilize 

A. 2k row*

Hold 1:35/1:45 pace. 10 burpees over the rower when you drop. Rest as needed. 

B. Deadlifts

8×1 

No Belt Singles

C. 4x

50 shoulder taps use wall 

25 hip ext(weighted)

20 bss(weighted)