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Friday August 31, 2018 (Sport)

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A. EMOM 10:
Front Squat x 4 @ 63% *focus on fast reps

B. EMOM 10:
Min 1) 8 Ring Dips
Min 2) 10 Bent-Over DB/KB Rows

C. EMOM 28:
40 sec on/ 20 sec off @ 75%, focus on breathing and position
Min 1) Wallballs (20/24)
Min 2) Handstand Walk
Min 3) Walking Lunges
Min 4) Deadlifts (135/95)

D. 4 Sets:
Thoracic Cars x 5 (Each)
Segmented Thoracic Curl-Ups x 10
Thoracic Rotations to Table Top Position x 5 (Each direction)
Banded Shoulder Flexion x 10