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