12.17.19

PVC/Foam Roll

*5:35 a clock will start for:

Knee Flexion

Green Band Ankle Mobility

Elevated Pigeon

Strength:

Box Squat –

4×5 adding weight every time –

3×3 Cross load at your last 5 plus 10%

Supinated Grip Bent Over Row – 3×10

Ring Dip or Rig Dip – 3×10

Conditioning:

10m on a concept 2 erg machine