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