8/8/2017
-Mobility
2-3 min foam roll
1 min banded shoulders
1 min hamstrings
-Warmup
EMOM X 8
Min 1: 10 pvc pass throughs
Min 2: 10 banded pull aparts
Min 3: 12 plate front raises 5/2.5's
Min 4: 10 push-ups
-Strength
EMOM X10
Even: 1 strict press @95% (Last Set Max reps)
Odd: 5 BB snatch grip bent over rows @30X1
-Conditioning
21-15-9
HSPU
Box jumps 24"/20"
(Optional)
-Extra strength
8 reps X 4 sets floor press @31X1
-Cooldown
200M walk
Repeat stretches