8/24/2016

-Warmup

400M run

3 slow rounds

10 goblet squats 53/35

30 sec active pullup hold

-Mobility

1 min pigeon

1 min perfect squat (drive knees out)

-Strength

Find 1RM front squat

-Conditioning

For time

500M row

Then

3 rounds

30 ABMAT situps

30 jump lunges

100M R. Arm farmers carry 55M/35F

100M L. Arm farmers carry 55M/35F