6/12/2017

-Warmup

400M row

3 slow rounds

12 alt. Lateral lunges

10 empty bar strict press

-Mobility

1 min banded shoulders

1 min couch

-Strength

EOMOMX10

3 front squats @82.5%

-Conditioning

For time

30-20-10

Thrusters 75/45

Box jumps 24"/20"

Abmat sit-ups

-Cashout

3X30 alt. Barbell lunges (15/leg)

Rest 2-3 mins b/w sets

-Extra Strength

3 sets

15 hip extensions

15 ghdsu

Rest 1 min b/w sets

-Extra skill

Every 50 secs X7 sets

2-4 UB PERFECT muscle ups

-Cooldown

200M walk

Repeat stretches