12/5/2016

-Warmup

400M ROW

3 slow rounds

10 walking lunges

10 mountain climbers

-Mobility

1 min couch

1 min lizard

-Strength

Back squats 1X20 @60%

-Conditioning

21-15-9

SDHP 95/65

Toes to bar

-Extra strength

3X10 good mornings

-Extra skills

EMOM X 5 mins 10 horizontal ring rows with false grip (muscle ups technique work)

-Extra conditioning

ROW 800-600-400-200M

Rest 1 min between sets