5/2/2017

-Warmup

400M row

3 slow rounds

10 empty bar strict press

15 band pull aparts

20 secs active pull-up hang

-Mobility

1 min banded shoulders

1 min pigeon

-Strength

EMOM X 10 mins

Even: 3 strict press @80%

Odd: 4-6 strict CTB pull-ups

-Conditioning

8 min amrap

12 HR push-ups

24 double unders

(Optional)

-Extra strength

3X12 Single Arm DB bench press @30X2 tempo, try to use Same weight as last time.

-Extra skill

Every 50 seconds x 10

2-4 PERFECT strict HSPUs

-Cooldown

200M walk

Repeat stretches