1/15/2018

-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:

Every 3 mins for 15 mins (5 sets)

5 Front squat 75% @31X1 (no bounce)

-Conditioning

For time:

21-15-9

OHS 115/85

CTB pull-ups

Box jump overs 24”/20”

-Cooldown

200M Walk

Repeat stretches