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