4/18/2017
-Warmup
400M row
3 slow rounds
10 empty bar strict press
15 band pull aparts
20 secs active pull-up hang
-Mobility
1 min banded shoulders
1 min pigeon
-Strength
EMOM X 10 mins
Even: 5 strict press @70%
Odd: 3-5 strict CTB pull-ups
-Conditioning
10 min amrap
10 toes to bar
20 abmat sit-ups
30 double unders
(Optional)
-Extra strength
3X10 Single Arm DB bench press @30X2 tempo
-Extra skill
EMOM X 10 mins
2-4 PERFECT strict HSPUs
-Cooldown
200M walk
Repeat stretches