10/30/2017

-Mobility

2-3 min foam roll

1 min couch

1 min pigeon

-Warmup

Emom X 9

Min 1: 40 secs run/bike/row/jump rope

Min 2: 12 alternating goblet lateral lunges

Min 3: 12 plate ground to OH 25/15

-Strength:

Every 3 mins For 15 mins (5 sets)

5 back squats @90% of 5RM

-Conditioning:

5 rounds:

10 power snatches 95/65

10 toes to bar

20 air squats

-Cooldown

200M walk

Repeat stretches