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