12/18/2017
-Mobility:
2-3 min foam roll
1 min couch
1 min lats
-Warmup 1:
500M/400M row or 1000M bike
-Warmup 2:
3 min AMRAP
10 empty bar hang squat cleans
10 single leg Glute bridges @31X1 (5 per leg)
10 perfect mountain climbers
-Strength:
Every 3 mins for 15 mins (5 sets)
5 Front squats 70% @31X1 (no bounce)
-Conditioning:
For time:
500M row
30 hang squat cleans 95/65
15 bar facing burpees
**Notes:
-push a hard pace
-try to go UB on hang squat cleans
-All out on burpees (leave nothing in the tank)
-Cooldown
200M walk
Repeat stretches