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