12/04/2017

-Mobility

2-3 min foam roll

2 min couch/leg

1 min pigeon

-Warmup 1

500M/400M row

-Warmup 2

3 min amrap

10 empty bar good mornings

10 empty bar back squats

10 empty bar alt. Lunges

-Warmup 3

8 back squats @40%

5 back squats @50%

3 back squats @60%

2 back squats @70%

1 @80%

1 @90% and up

-Strength

20 mins to find 1RM back squat

-Conditioning

“10-4”

For time

50 double unders

10 burpees

40 double unders

10 burpees

30 double unders

10 burpees

20 double unders

10 burpees

10 double unders

10 burpees

-Cooldown

200M wall

Repeat stretches