8/30/2016
-Warmup
400M row
3 slow rounds
10 ring rows
10 empty bar strict press
-Mobility
1 min benched shoulders
1 min ankles/calves
-Strength
EMOM X5
4 push press @70%
-Conditioning
4 rounds
5 HSPU or 10 HR push-ups
10 box jump overs 24"/20"
15 SDHP 95/65
400M run