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