10/3/2016

-Warmup

400M jog

3 slow rounds

10 empty bar good mornings

10 empty bar back squats

-Mobility

1 min lats

1 min couch

-Strength

EOMOM X10

2 squat cleans + 2 front squats

@60% of 1RM front squat

-Conditioning

3 rounds

30 front rack alternating back step lunges 95/65

15 Pullups

Suicide sprint (5yards/10/15/20)

-Extra conditioning

21-15-9

Calorie row

KBS 53/35

-Extra strength

10 mins to find 3RM deadlift (only perfect reps count)

-Extra skill

EMOM X5

2-4 muscle ups

-Cooldown

200M walk

Repeat stretches