04.17.2017

Warm up:

3 rounds, 30 seconds each:
Cossack squats
Jumping lunge into samson stretch
Bird dogs
scorpion kicks

Mobility:

10:00 cap:
1. Couch stretch 2:00/
2. Perfect Kip swings 3x 15

Strength:

[20:00] Front Squat; build, then 4x 4 (across @ 85%)

Conditioning:

4 Rounds for time, 20:00 cap:
8 Squat cleans (135/95)
16 Toes to bar
21 Double unders