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