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