4/24/2017

-Warmup

400M row

3 slow rounds

10 Russian kbs 53/35

10 goblet squats with 3 sec pause in the bottom

-Mobility

1 min couch

1 min chest

-Strength

Every 3 mins X 15 mins (5 sets)

5 back squats @70%

-Conditioning

5 rounds

10 front squats 95/65 75/45

10 burpee box jumps 24"/20"

-Cashout

4 min amrap

Walking lunges

-Extra strength

5X4 Sumo deadlifts, climbing sets, heavier than last time, rest 2 mins between sets

-Extra skill

Every 60 secs X10

1-3 UB PERFECT muscle ups

-Cooldown

200M walk

Repeat stretches