4/25/2017
-Warmup
400M row or jog
3 slow rounds
5 strict pull-ups
10 push-ups
-Mobility
1 min chest
1 min hamstrings
1 min pigeon
-Strength
EMOM X 15
Min1: 5 bench press @70%
Min 2: 5 barbell bent over rows @30X1 tempo
Min 3: rest
-Conditioning
3 rounds
400M run
30 double unders
15 toes to bar
(Optional)
-Extra strength
3X10 single arm DB strict press @20X2 tempo, rest 30 secs between arms, rest 2-3 mins between sets
-Extra skill
EMOM X10
2-4 perfect strict HSPU
-Cooldown
200M walk
Repeat stretches