4/26/2017

-Warmup

400M jog

3 slow rounds

10 plate ground to oh 25/15

15 air squats

-Mobility

1 min calves

1 min benched shoulders

1 min butterfly

-Conditioning

8 rounds

30 secs on/30 secs off

Rowing (should be at a hard, but sustainable pace)

Rest 5 mins

8 rounds

30 secs on/30 secs off

A. KBS 53/35

B. Jump lunges

Rest 5 mins

EMOM X8

100M Sprint

-Extra OLY work

Find heavy 3 high hang squat snatch

-Cooldown

200M walk

Repeat stretches