5/23/2017
-Warmup
400M row
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: 1 bench press @90%
Min 2: 5 bent over barbell rows @30X2 tempo
Min 3: rest
-Conditioning
10-20-30-20-10
Plate plyo push-ups
Secs in Hanging Lsit/bent knee for scaled
-Extra strength
3X10 Arnold DB strict press @20X2 tempo, rest 2-3 mins between sets
-Extra skill
Every 90 secs x 7 sets
3-5 perfect strict HSPU
-Cooldown
200M walk
Repeat stretches