Wednesday-180314

Warmup: 2 sets- 12 cal airbike, 30 sec alternating Captain Morgan, 10 banded good mornings, 5 each side- suitcase DL, upright row, shoulder press, then- movement prep with Coach

Conditioning: Every Minute on the Minute x 16 (4 Rounds):
1st: 12/9 Calorie Air Bike
2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups
3rd: 12/9 Calorie Air Bike
4th: 10 Chest to Bar Pull-Ups

Mobility:
-2 min hip capsule external rotation
-2 min lacrosse ball glutes