7/31/2017

-Mobility

2-3 min foam roll

1 min couch stretch

1 min benched shoulders

-Warmup

EMOM X 8 (2 rounds)

Min 1: 6 single leg glute bridges (3/leg)

Min 2: 20-30 double unders or 30 secs double under practice

Min 3: 10 Russian KBS 53/35

Min 4: 150' suicide run

-Strength

Every 3 mins for 15 mins (5 sets)

3 Back squats @85%

*Last set Max reps*

-Conditioning

For time:

50/40 calorie row

40 hang power snatches 75/55

30 Box jumps 24"/20"

20 Burpees w/ no jump

10 front squats (from ground) 155/105

-Cashout

EMOM X 12

Even: 60 secs walking lunges

Odd: 60 secs plank

-Cooldown

200M walk

Repeat stretches