Long; 1/16/17-1/22/17

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

5 Arch to Front Lever Swing

10 Sec. Overhead Kettlebell Swing Hold (53/35)

10 Sec. Overhead Squat Hold (95/65)

5 Pull-ups

5 Kettlebell Swings (53/35)

20 Double Unders

5 Overhead Squats (95/65)

Long Conditioning

“Regional 11.4”

100 Pull-ups

100 Kettlebell Swings (53/35)

100 Double Unders

100 Overhead Squats (95/65)

Accessory/Cool Down

15 Min EMOM

Min 1, 4, 7, 10, 13: Clean Sots Press @ 30% 1 RM

Min 2, 5, 8, 11, 14: 4 Vertical Jumps

Min 3, 6, 9, 12, 15: 15 Sec. Hold in Bar Front Lever Progression

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching