4/21/2017

-Warmup

400M row

3 slow rounds

10 empty bar ohs

10 empty bar good mornings

10 band pull a parts

-Mobility

1 min banded shoulders

1 min hamstrings

-Strength

EOMOM X 10

3 squat snatches @70%

-Conditioning

"Diane"

21-15-9

Deadlifts 225/155 185/125 155/105

HSPU or HR push-ups

-Cashout

Pistols, 3X10 per leg @21X1 (focus on control) put a target down to ensure depth. Rest 1 min between sets.

-Cooldown

200M walk

Repeat stretches