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