9/ 27/2017

-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 2 Min for 16 mins (4 sets of each) Alt. B/w:

A. HSPU Progressions

B. 8 front squats @60%

HSPU progressions:

Group A:

40 secs front leaning rest on rings with feet elevated

Group B:

6-8 strict bar dips @21X1

Group C:

7-9 PERFECT UB HSPU

-Conditioning

For time

30-20-10

Oh alt. plate lunges 45/25

15-10-5

Over plate  burpees

-Cooldown

200m walk

Repeat stretches