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