PVC/Foam Roll

*5:35 will start a 10m clock:

Knee flexion on the wall

Elevated Pigeon

Med Ball/Barbell Shoulder mobility

Wrist Flexion

Strength:

Front Squat – 6-6-4-4-4-2

*work to a heavy double for the day

SL RDL – DB Load (both hands) – 3×5 each leg

Strict Pull Ups – 2 x max effort

Conditioning: 

10m on an ERG implement – Bike/Ski/Row – pick one

POST:

Stretch