Training 12-28-2016

Warm-up: Joint Mobility/Dynamic

Strength:

1. 10 Minute EMOM

Odd Minutes = 1 x Power Clean @ 75-80% every 15 Seconds (4 total Reps)
Even Minutes = 50 Foot Farmers Walk

2. 3 Rounds of the following

10 Weighted Pushups
3-5 Deficit Sandbag or Odd Object Row

*Rest 45-60 seconds after your Rows

Conditioning:

4 Rounds

300 Meter Row
8 Double Kettlbell front Squat 53/35
3 Muscleups

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)