11/10/2017

-Mobility

2-3 min foam roll

1 min couch

1 min lats

-Warmup

EMOM x 9

Min1: 40 secs run/bike/row/etc

Min 2: 5 (per leg) single leg Glute bridges @30X1

Min 3: 15 Russian KBS 53/35# (squeeze glutes)

-Strength

20 mins to find 5RM back squat

-Conditioning

“The ghost”

6 ROUNDS FOR TOTAL REPS IN 24 MINUTES

1 minute of Rowing (for calories)

1 minute of Burpees

1 minute of Double-Unders

1 minute Rest

**Score is lowest round**

-Cooldown

200M walk

Repeat stretches