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