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