04.25.2017

Warm up:

Warm up
10 Perfect burpees, then:
2 Rounds with dowel:
.30 passover (all directions)
.30 Overhead squat
2 Rounds with barbell:
.30 Goodmornings
.30 seconds Sumo deadlift high pull

Mobility:

10:00 cap:
1. Wall squat OR goblet squat  4:00
2. 3x 10 Wall press

Strength/Stamina:

[15:00 – 20:00]
Overhead Squat
10 – 10 – 10 – 10 (building)

Conditioning:

21 – 15 – 9 :
[12:00 cap]

Sumo deadlift high pull (95/65)
Burpee over bar
Power snatch (95/65)