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