8/14/2017
-Mobility
2-3 min foam roll
1 min couch stretch
1 min benched shoulders
-Warmup
EMOM X 8 (2 rounds)
Min 1: 6 single leg glute bridges (3/leg)
Min 2: 20-30 double unders or 30 secs double under practice
Min 3: 10 empty bar good mornings
Min 4: 8 alternating lateral lunges
-Strength
Every 3 mins for 15 mins (5 sets)
1 Back squat @95%
*Last set Max reps*
-Conditioning
For time:
50 KBS 53/35
50 air squats
40 toes to bar
40 air squats
30 burpees
30 air squats
-Cashout
5 min amrap
Walking lunges
-Cooldown
200M walk
Repeat stretches