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