7/24/2017

-Warmup

400M row

3 slow rounds

10 empty bar hang squat cleans

10 alternating reverse lunges

-Mobility

1 min lats

1 min couch

-Strength

Every 3 mins x 15 mins (5 sets)

3 front squats @85%, last set max reps

-Conditioning

21 deadlifts 225/155

21 pull-ups

42 double unders

15 deadlifts

15 pull-ups

30 double unders

9 deadlifts

9 pull-ups

18 double unders

-Cashout

3X18 alternating back rack lunge steps (9/leg), 2-3 mins rest b/w sets

-Extra strength

5 Sets

12 ghdsu

12 hip extensions

60 secs rest b/w sets

-Extra skill

Every 75 secs X 5 sets

3-5 UB PERFECT muscle ups

-Cooldown

200M walk

Repeat stretches