5/9/2017
-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: 3 bench press @80%
Min 2: 5-8 horizontal ring rows @30X1 tempo (elevate feet if possible, strict tempo)
Min 3: rest
-Conditioning
9 min amrap
3 Strict pull-ups
6 Strict Ring dips
50' Burpee broad jumps
-Cashout
4X10-20 sec Lsit/bent knee Lsit, rest 1 min between sets
-Extra strength
3X12 single arm DB strict press @20X2 tempo, rest 30 secs between arms, rest 2-3 mins between sets(try to use same weight as last time
-Extra skill
Every 45 secs x 10 sets
2-4 perfect strict HSPU
-Cooldown
200M walk
Repeat stretches