9/13/2017

-Mobility

2-3 min foam roll

1 min hamstrings

1 min benched shoulders

-Warmup

EMOM X 9

Min 1: 40 secs run/bike/row/jump rope

Min 2: 7 yoga push-ups

Min 3: 10 banded pull aparts

-Strength/Gymnastics

Every 3 Min for 18 mins  Alt. B/w

A. HSPU Progressions

B. 10 front squats @50%

HSPU progressions:

Group A:

50' Inch worm with push-up

Group B:

5 wall walks with push-up

Group C:

6-8 PERFECT UB HSPU

-Conditioning

For time:

21-15-9

Hang power cleans 95/65

Push press

42-30-18

Double unders

-Cooldown

200m walk

Repeat stretches