5/24/2017
-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
4 rounds
30 secs on/30 secs Alt. B/t
A. Goblet wall sits 53/35
B. Single unders
Rest 3 mins
4 rounds
30 secs on/30 secs off alt. B/t
A. Jumping lunges
B. Slam balls 20/15
-Extra OLY work
Every 90 secs X5 sets
3 high hang squat snatches @80% of your heavy 3
-Cooldown
200M walk
Repeat stretches