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