9/12/2016

-Warmup

400M row

3 slow rounds

10 empty bar front squats

10 Russian KBS 53/35

-Mobility

1 min lats

1 min quads

-Strength

EOMOM  X 10

1 squat clean + 2 front squats @65% of max front squat of max front squat

-Conditioning

30-20-10

Plate ground to oh 45/25

Oh lunges

HR Push-ups

-Extra conditioning

3 rounds

400M run

2 min rest between rounds

-Extra strength

3 supersets

Max strict Pullups

Max strict ring dips

Rest 2-3 mins between sets

-Extra skill

For time

30-20-10

Double unders

ABMAT situps