6/21/2016

-Warmup

400M row

3 slow rounds

10 front plate raises 5's/2.5's

10 lateral plate raises

10 band pull aparts

-Mobility

1 min banded shoulders

1 min pigeon

-Strength

Eomom X10

3 Strict OH press @80%

-Conditioning

15 min ladder

2 push jerks 135/95 115/75 95/65

2 lat. Hop. Burpees

100M sprint

4 push jerks

4 lat. Hop. Burpees

100M sprint

6 push jerks

6 lateral hop. Burpees

100M sprint

Etc.

-Cashout

3xMax strict pullups

2-3 min rest between sets

Or

3X3-8 sec negative pullup

Max banded strict pullups after each set

2-3 min rest between sets