Long; Jan. 30-Feb. 5, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

10 Sec. Arch Hold on Ground

10 Sec. Hollow Hollow on Ground

10 Sec. Front Squat Hold

5 Arch to Front Lever Swings

4 Chest-to-bar Pull-ups

8 Front Squats (75/55)

Long Conditioning

“Sean”

10 Rounds

11 Chest-to-bar Pull-ups

22 Front Squats (75/55)

Accessory/Cool Down

10 Min EMOM

Odd: 15 Sec. Front Lever Hold on Bar

Even: 4 Broad Jumps

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching