2/25/17

3 times through, not for time
15 russian swings
10 toes to rings, big kip
5 quadruped rockbacks with full breath cycle at each position (complete inhale/exhale through belly)
+
3 times through, not for time
Side plank rotations from elbow plank x 4/side
Banded psoas march from deadbug with active hollow x 4/side
Banded bird dogs with neutral lumbar x 4/side
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EMOM x 25
Min 1 - 40 sec air bike @ 85%
Min 2 - 6-8 DB 1-arm snatch (technique/efficiency work, and breathing rhythm synced with movement cadence to control perceived effort)
Min 3 - 40 sec row @ 85%, low damper
Min 4 - 6 burpee box jump overs (play with technique here as well, try different variations and see what is comfortable/fast)
Min 5 - 40 sec ski @ 85%