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