10/11/2017

-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 20 mins (5 sets of each) Alt. B/w:

A. HSPU Progressions

B. 6 front squats @70%

HSPU progressions:

Group A:

100’ single arm heavy waiters carry (50’R/50’L)

Group B:

6-8 box HSPU (feet on box, push-up position, hips at 90 degrees)

Group C:

8-10 PERFECT UB HSPU

Or

25’ HS Walk

-Conditioning

3 rounds:

10 shoulder to OH 135/95

12 toes to bar

30 double unders

-Cooldown

200m walk

Repeat stretches