10/9/2017

-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 15 (5 rounds)

Min 1. 8 Weighted R. Leg box step ups @30X1

Min 2. Pull-up progressions

Min 3. 8 weighted L. Leg box step ups @30X1

Group A:

30-40 secs bench supported DB row holds

Group B:

20-30 seconds supinated chin over bar holds

Group C:

8-10 PERFECT UB CTB Pull-ups

-Conditioning

For time:

1000M row

50 KBS 53/35

30 burpee box jump overs 24/20”

-Cooldown

200M walk

Repeat stretches