9/11/2017
-Mobility
2-3 min foam roll
1 min benched shoulders
1 min pigeon
-Warmup
EMOM X 9
Min 1: 40 secs run/bike/row/jump rope
Min 2: 10 kips
Min 3: 10 KBS 53/35
-Strength/gymnastics
EMOM X 12 (3 rounds)
Min 1. 12 Weighted R. Leg box step ups @20X1
Min 2. Pull-up progressions
Min 3. 12 weighted L. Leg box step ups @20X1
Min 4. pull-up progressions
Group A:
Min 2: 45 secs double KB farmers hold
Min 4: 8 YTI's @2020
Group B:
4-6 horizontal ring rows @30X2
Group C:
4-6 PERFECT UB CTB Pull-ups
-Conditioning
"Never Forgotten"
For time
Cash in
2001M row
4 rounds
9 power cleans 165/115
11 lateral hopping burpees
-Cooldown
200M walk
Repeat stretches