5/31/2017
-Warmup
400M row
3 slow rounds
10 plate ground to OH 25/15
10 empty bar front squats
-Mobility
1 min couch
1 min hamstrings
1 min lats
-Strength
Every 3 mins X 15 mins (5 sets)
5 Front squats @72.5%
-Conditioning
EMOM X 20 (5 rounds)
Min 1: 12 wall balls 20/14
Min 2: 12 KBS 53/35
Min 3: 12 SDHP 95/65
Min 4: 6 burpees
-Cashout
6 min amrap
Walking lunges
Optional:
-Extra strength
5 rounds
10 Hip extensions
10 ghdsu
Rest 1 min
-Extra skill
Every 75 secs X 7 sets
2-4 PERFECT UB Muscle ups
-Cooldown
200M walk
Repeat stretches