7/18/2017
-Warmup
400M row
3 slow rounds
5 strict pull-ups
10 push-ups
-Mobility
1 min chest
1 min hamstrings
1 min pigeon
-Strength
EMOM X 15
Min1: 5 bench press @75%
Min 2: 8 horizontal ring rows (feet elevated optional) @20X1 tempo
Min 3: rest
-Conditioning
3 rounds
400M run
10 Toes to bar
15 push press 95/65
-Extra strength
3X14 Arnold DB strict press @20X2 tempo, rest 2-3 mins between sets
-Extra skill
Every 45 secs x 7 sets
3-5 perfect strict HSPU
-Cooldown
200M walk
Repeat stretches