11/29/2017

-Mobility

2-3 min foam roll

1 min couch

1 min lats

-Warmup

Emom X 9

Min 1: 40 secs run/bike/row

Min 2: 10 empty bar thrusters

Min 3: 5 single leg glute bridges/leg

-Strength

Every 3 mins for 15 mins (5 sets)

3 cleans @75%

Rest 5 mins

EMOM X 15

Min 1: 3 push press @85% (from ground if possible, if not then from rack)

Min 2: 6 strict CTB pull-ups

Min 3: 20-30 double unders

-Cooldown

200M walk

Repeat stretches