6/5/2017

-Warmup

400M row

3 slow rounds

10 Russian kbs 53/35

10 goblet squats with 3 sec pause in the bottom

-Mobility

1 min couch

1 min chest

-Strength

Every 3 mins X15 mins (5 sets)

5 back squats @72.5%

-Conditioning

For time

1000M row

Then 3 rounds

10 squat cleans 115/75

10 toes to bar

-Cashout

6 min amrap

Walking lunges

-Extra strength

5 rounds

12 ghdsu

12 hip extensions

-Extra skill

Every 60 secs X7 sets

2-4 UB PERFECT muscle ups

-Cooldown

200M walk

Repeat stretches