6/19/2017

(Monday)

-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)

3 back squats @82.5%

-Conditioning

EMOM until failure

Even mins: 2..4..6..8..10..etc wall balls

Odd mins: 20 Double unders

-Cashout

3X30 Alternating barbell back rack lunges

Rest 2-3 mins b/w sets

-Extra strength

5 rounds

15 ghdsu

15 hip extensions

rest 90 secs b/w rounds

-Extra skill

Every 50 secs X7 sets

2-4 UB PERFECT muscle ups

-Cooldown

200M walk

Repeat stretches