12/05/2017

-Mobility

2-3 min foam roll

1 min benched shoulders

1 min hamstrings

-Warmup 1

500M/400M row or 1000M bike

-Warmup 2

EMOM X 9

Min 1: 30 secs ball slams

Min 2: 10 empty bar strict press

Min 3: 2-3 strict pull-ups

-Strength

15 mins to find 1RM push press

-Conditioning

“Open 12.3”

18 Min amrap

15 box jump step downs 24”/20”

12 shoulder to OH 115/75

9 toes to bar

-Cooldown

200M walk

Repeat stretches