10.21.17

Warm up

Run 1 mile

Mobilize

A) 12 min EMOM

Even: 5 back squats

Odd: 15 ghd sit-ups

At 12 minutes:

3 rounds

21 cal row

15 burpees

9 hang power cleans 225/155

B) gymnastics or up to 1 hour of gymnastics/gymnastics weakness work

Accessory

4 rounds NFT

30 hip ext

2/1 pegboard

Saturday, October 21st, 2017 at 6:18 am / Competitive