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