6/22/2016

-Warmup

400M run

3 slow rounds

10 goblet squats 53/35

10 box jumps 24"/20"

-Mobility

1 min lats

1 min hamstrings

-Strength

Take 15 mins to find heaviest complex of:

1 clean deadlift + 1 hang squat clean + 1 Front squat

-Conditioning

For time

10 front squats 165M/115F

20 HR pushups

30 double unders

8 front squats

16 HR pushups

24 double unders

6 front squats

12 HR pushups

18 double unders

4 front squats

8 HR pushups

12 double unders

2 front squats

4 HR pushups

6 double unders

-Cooldown

200M walk

Repeat stretches