8/28/2017

-Mobility

2-3 min foam roll

1 min couch

1 min banded lats

-Warmup

EMOM X 8 (2 rounds)

Min 1: 30 secs active squat hold with plate 25/15

Min 2: 10 Russian swings 70/53

Min 3: 10 empty bar good mornings

Min 4: 10 hip extensions

**Focus on SQUEEZING GLUTES during warmup***

-Strength

20 mins to find a 1RM front squat

-Conditioning

"10-4"

For time:

50 double unders

10 burpees

40 double unders

10 burpees

30 double unders

10 burpees

20 double unders

10 burpees

10 double unders

10 burpees

**ALL OUT**

-Cooldown

200M walk

Repeat stretches