8/7/2017
-Mobility
2-3 min foam roll
1 min lats
1 min couch
-Warmup
EMOM X 8
Min 1: 12 KB SDHP 53/35
Min 2: 12 Box jumps 24"/20"
-Strength
Every 3 mins x 15 mins (5 sets)
1 front squats @95%, last set max reps
-Conditioning
21 deadlifts 225/155
21 burpees
42 double unders
15 deadlifts
15 burpees
30 double unders
9 deadlifts
9 burpees
18 double unders
-Cashout
EMOM X 10
Even: 60 secs walking lunges
Odd: 60 secs plank
-Extra strength
Hip Extensions 10 reps X 3 sets @40X2, add weight if this is too easy
-Extra skill
Every 60 secs X 5 sets
3-5 UB PERFECT muscle ups
-Cooldown
200M walk
Repeat stretches