8/15/2017

-Mobility

2-3 mins foam roll

1 min chest

1 min hamstrings

1 min pigeon

-Warmup

EMOM X 9

Min 1: 5 yoga push-ups

Min 2: 10 banded face pulls

Min 3: 10 ball slams 20/15

-Strength

EMOM X 15

Min1: 1 bench press @95%

Min 2: 5 BB Bent over rows @30X2

Min 3: rest

-Conditioning

5 rounds

10 shoulder to OH 135/95

35 double unders

-Extra skill

Every 75 secs x 5 sets

4-6 perfect strict HSPU

-Cooldown

200M walk

Repeat stretches