11/29/2016

-Warmup

400M jog

3 slow rounds

20 secs handstand hold

20 secs pull-up hold

20 secs squat hold

-Mobility

1 min benched shoulders

1 min pigeon

-Strength

EMOM X5

3 Push jerks @70%

-Conditioning

EMOM X 21

MIN 1: 12/10 calorie row

MIN 2: 10 RING DIPS

MIN 3: 30 double unders

-Cooldown

200M walk

Repeat stretches