7/7/2016

-Warmup

3 slow rounds

60' high knees

60' butt kicks

60' toe touches

10 pushups

-Mobility

2-3 min foam roll

1 min hamstrings

1 min Lats

-Strength

EMOM X 8

1 clean grip dead Lift + 1 hang squat clean + 1 front squat

@70% of max clean

-Conditioning

EMOM X 15

5 rounds

Min 1: 15/10 calorie row

Min 2: 20 abmat situps

Min 3: 40 sec superman hold

-Cooldown

200M walk

Repeat stretches