9/25/2017

-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 16 (4 rounds)

Min 1. 10 Weighted R. Leg box step ups @30X1

Min 2. Pull-up progressions

Min 3. 10 weighted L. Leg box step ups @30X1

Min 4. pull-up progressions

Group A:

Min 2: 40 secs ring row holds

Min 4: 6-8 scrap pull-ups @2020

Group B:

Min 2: 10 Right arm bottoms up kb press @21X1

Min 4: 10 Left arm bottoms up KB press @21X1

Group C:

5-7 PERFECT UB CTB Pull-ups

-Conditioning

For time:

400M run

30 front squats 185/125 155/105 115/85

400M run

-Cooldown

200M walk

Repeat stretches