7/11/2017

-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: 5 strict press @75% (Last Set Max reps)

Odd: 6-8 strict ctb pull-ups

-Conditioning

8 min amrap

3 bar muscle ups or 6 burpee pull-ups

6 deadlifts 275/185 225/155 185/125

9 HSPU

(Optional)

-Extra strength

6X2 floor press @31X1

-Extra skill

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

-Cooldown

200M walk

Repeat stretches