9/22/2017

-Mobility

2-3 min foam roll

1 min couch

1 min lats

-Warmup

EMOM X 9

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

Min 2: 10 goblet squats 53/35

Min 3: 3-5 strict pull-ups

-Strength

15 mins to find 1RM high hang squat clean

-Conditioning

"Mary"

20 min amrap

5 HSPU

10 pistols alternating

15 pull-ups

Scaled does "Cindy"

20 min amrap

5 pull-ups

10 push-ups

15 air squats

-Cooldown

200M walk

Repeat stretches