110518

Roll

Runner's Stretch

Ankle Opener

Supersets:

1a.  3 Way Multi-plane Kneeling Pull Down 27.5*30, 37.5*30*3

1b.  KB OH Sq or KB Snatch  *5*4

2a. Neck Bridge 00:24*4

2b. RVS Neck Bridge 00:24*4

2c. Stab + Pulse *5*4

2d. Assistance (Bridge & Hip Circle or Legs Over Head) 00:24*4

3a.  ¼Coin Drop *5*4

3b.  Spdbag 00:30-40 (loose)

4a.  Row 500m*4

4b.  04:00 Rest & Light Stretch

5a. Thumbless Hang From Pipe 00:24+*4

5b.  Push Ups *10*4