10/27/2017
-Mobility
2-3 min foam roll
1 min couch
1 min lizard
-Warmup
EMOM X 9
Min 1: 40 secs jump rope/run/bike/row
Min 2: 10 goblet squats with 2 second pause in bottom
Min 3: 15 Russian KBS (squeeze glutes)
-Strength
20 Mins to find a 5RM back squat
-Conditioning
3 rounds:
10 power cleans 155/105
12 HSPU
15 box jumps 24”/20”
-Cooldown
200M Walk
Repeat stretches