Warm-up/Accessory
3 Min of Dynamic Stretching
Then
Write your own warm-up based on workout
Long Conditioning
25 Min AMRAP
Write your own 5 movement chipper
Pick sets and reps that result in 2:00-3:00 with each movement before moving to next
Accessory/Cool Down
5 Round Superset (Rest 1:00 between rounds)
15-30+ Sec in Bridge Progression
3-5 Reps in Snatch Sots Press @ 35-45% 1 RM
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
320 Gym 