1/8/2018

-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:

EOMOM X 10 (5 sets)

1 Front squat 90% @31X1 (no bounce)

-Conditioning

For time:

21-15-9

Thrusters 115/85

Toes to bar

-Cooldown

200M Walk

Repeat stretches