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