12/01/2017

-Mobility

2-3 min foam roll

1 min lats

1 min pigeon

-Warmup

EMOM X9

Min 1: 30 secs row easy/med/hard

Min 2: 8 burpees

Min 3: 8 goblet squats

-Conditioning

“The Chief”

3 min amrap

3 power cleans 135/95

6 push-ups

9 air squats

Rest 1 min b/w amraps

X 5 sets

-Cooldown

200M walk

Repeat stretches