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