9/4/2017

-Mobility

2-3 min foam roll

1 min hamstrings

-Warmup

EMOM X 9

Min 1: 100M jog

Min 2: 3-5 strict pull-ups

Min 3: 10 KBS 53/35

-Conditioning

"Harper"

23 min amrap

9 CTB pull-ups

15 power cleans 135/95

21 air squats

400M run with 45#/25# plate

-Cooldown

200M walk

Repeat stretches