6/26/2017
-Warmup
400M row
3 slow rounds
10 empty bar hang squat cleans
10 alternating reverse lunges
-Mobility
1 min lats
1 min couch
-Strength
EOMOM X10
1 front squat @92.5%
-Conditioning
4 rounds
400M run
15 burpees
-Cashout
3X24 alternating back rack lunge steps (12/leg), 2-3 mins rest b/w sets
-Extra strength
5 Sets
10 ghdsu
10 hip extensions
60 secs rest b/w sets
-Extra skill
Every 45 secs X 7 sets
2-4 UB PERFECT muscle ups
-Cooldown
200M walk
Repeat stretches