10/20/2017
-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
EOMOM X 10 (5 sets)
2 high hang squat cleans @80% of 1RM high hang squat clean
-Conditioning
"Marco”
3 rounds:
21 pull-ups
15 HSPU
9 thrusters 135/95
-Cooldown
200M walk
Repeat stretches