9/30/2016
-Warmup
400M jog
3 slow rounds
10 goblet squats 53/35
10 Russian KBS
-Mobility
1 min lats
1 min pigeon
-Conditioning
"Sydney's Birthday Workout"
For time:
19 hang power cleans 115/75
19 box jumps
19 SDHP 115/75
19 BURPEES
19 SDHP
19 box jumps
19 hang power cleans
-Extra Strength
3 supersets
10 DB bench press
10 one arm DB rows
Rest 2 mins between sets
-Extra conditioning/skill
10-20-30-20-10
Double unders
Secs of hanging L-Sit
-Cooldown
200M walk
Repeat stretches