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