5/16/2017

-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: 1 strict press @90%

Odd: 5-7 strict CTB pull-ups

-Conditioning

10 min amrap

10 push press 95/65

10 toes to bar

10 box jumps 24/20

(Optional)

-Extra strength

4X10 Single Arm DB bench press @30X2 tempo

-Extra skill

Every 45 seconds x 10

2-4 PERFECT strict HSPUs

-Cooldown

200M walk

Repeat stretches