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