12/7/2018

For Time:
20 front squat (185)
15' hs walk
40 DB box step over (50/, 24")
30' hs walk
60' DB walking lunge (50) - in farmer's position
60' hs walk
80 wall balls (20#)

15:44

I'm surprised this went so well. The worst part about this was the box step overs because of my grip. Otherwise they weren't too bad, but I had to break them up far more than I would've liked. I split the FS up into 8/7/5. The HS walks went extremely well, but there was some hesitation to start them after completing the FS, stepovers, or lunges. I split the wall balls up into 20s, but there was probably a 1:1 work to rest ration for those, and I should've pushed harder at the end to minimize those rest breaks.

1-2x through; 6-8 reps each of:
A1. Slow and Controlled Cossack Squats w/ deep end range hold (calf focused end range)
A2. Pigeon to T-Spine Rotation 
A3. Bottom of Squat Heel Lifts
A4. 90-90 Position Reach with T-Spine Flexion Bias
A5. Groin Rock w Internal Rotation Bias 
A6. Groin Shift to Short Hamstring Hold
A7. Half Kneeling Psoas Release w Deep Breathing - 
A8. Runners Lunge with Rotation - 
A9. Upward Dog with Deep Breathing
A10. Groin Rock Backs with Deep Breathing

Done