11/20/2017

-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 Russian swings

Min 3: 12 band pull aparts

-Strength:

Every 3 mins For 15 mins (5 sets)

5 back squats @90% of 5RM

-Conditioning:

5 rounds for time:

12 deadlifts 225/155

12 CTB pull-ups

-Cooldown

200M walk

Repeat stretches