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