5/17/2017

-Warmup

400M jog

3 slow rounds

10 plate ground to oh 25/15

15 air squats

-Mobility

1 min calves

1 min benched shoulders

1 min butterfly

-Conditioning

8 rounds

30 secs on/30 secs off

Rowing (should be at a hard, but sustainable pace)

Rest 3 mins

8 rounds

30 secs on/30 secs off

Alternating between

A. Deadlifts 135/95

B. Bar facing burpees

Rest 3 mins

EMOM X8

Even: 100M Sprint

Odd: 30 secs ball slams 20/15

-Extra OLY work

Every 90 secs X 5 sets

3 high hang squat cleans @80% of your heavy 3

-Cooldown

200M walk

Repeat stretches