6/27/2017

-Warmup

400M row

3 slow rounds

10 empty bar strict press

10 empty bar good mornings

 

-Mobility

1 min banded shoulders

1 min hamstrings

-Strength

EMOM X10

Even: 1 strict press @92.5%

Odd: 6-8 strict ctb pull-ups

-Conditioning

4 rounds for time

10 push press 95/65

10 SDHP 95/65

20 abmat sit-ups

(Optional)

-Extra strength

6X3 floor press @31X1

-Extra skill

3XMax UB ring dips @3030 tempo, rest 2 mins between sets

-Cooldown

200M walk

Repeat stretches