12/12/2017
-Mobility
2-3 min foam roll
1 min banded lats
1 min pigeon
-Warmup 1
500M/400M row or 1000M bike
-Warmup 2
3 min amrap
4/2 strict pull-ups
8 empty bar strict press
10 yoga push-ups
-Strength
15 mins to Find 1RM push jerk
-Conditioning
“Open 13.2”
10 min amrap
5 shoulder to OH 115/75
10 deadlifts 115/75
15 box jumps 24”/20”
-Cooldown
200M walk
Repeat stretches