8/1/2017

-Mobility

2-3 mins foam roll

1 min chest

1 min hamstrings

1 min pigeon

-Warmup

EMOM X 9

Min 1: 10 push-ups

Min 2: 10 banded face pulls

Min 3: 14 jump lunges

-Strength

EMOM X 15

Min1: 3 bench press @85%

Min 2: 8 horizontal ring rows (feet elevated optional) @20X1 tempo

Min 3: rest

-Conditioning

4 rounds

400M run

10 Toes to bar

15 HR push-ups

-Extra skill

Every 90 secs x 5 sets

4-6 perfect strict HSPU

-Cooldown

200M walk

Repeat stretches