6/6/2017

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: 5 bench press @72.5%

Min 2: 6 horizontal ring rows (feet elevated optional) @20X2 tempo

Min 3: rest

-Conditioning

21-15-9

Push press 95/65

Lateral bar hopping burpees

-Extra strength

3X12 Arnold DB strict press @20X2 tempo,  rest 2-3 mins between sets

-Extra skill

Every 75 secs x 7 sets

3-5 perfect strict HSPU

-Cooldown

200M walk

Repeat stretches