7/25/2017

-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: 3 strict press @85% (Last Set Max reps)

Odd: 5 strict BB Upright rows @2121

-Conditioning

Emom X 20

Min 1: 12/10 calorie row

Min 2: 10-12 ring dips

Min 3: 15 abmat sit-ups

Min 4: 30 secs max burpees

(Optional)

-Extra strength

6X1 floor press @31X1

-Cooldown

200M walk

Repeat stretches