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