10.18.2017

Warm up:

800m Dolphin run, then, 1 length of gym each, x2 rounds

Bear crawl

Burpee broad jump

Monster Lunges

Mobility:

1. Couch Stretch 2:00/

2. Banded goodmorning 2x 20

Strength:

Back squat; Find your 5 RM (Build as heavy as possible for 5 reps)

Ex : 10-8-4-2-2-5-5…

Conditioning:

EMOM for 12:00

1. Calorie row (12/10)

2. 5 Back squat (75% of previous 5RM)