3/15/2017

-Warmup

400M row

3 slow rounds

10 empty bar ohs

15 band pull aparts

-Mobility

1 min benched shoulders

1 min lizard

-Strength

12 mins to find a HS OHS (from rack)

-Conditioning

3 rounds

10 CTB pull-ups  

20 power cleans 95/65

30 air squats

-Cooldown

200M walk

Repeat stretches