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