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