10/11/2016

-Warmup

400M row

3 slow rounds

10 plate ground to oh 25/15

10 box jumps 24"/20"

-Mobility

1 min benched shoulders

1 min pigeon

-Strength

EMOM X 5

2 push press @82.5%

-Conditioning

5 rounds

10 shoulder to OH 135/95 115/75 95/65

20 ABMAT situps

400M run