6/23/2016

-Warmup

3 slow rounds

60' high knees

60' butt kicks

60' toe touches

20 wind mills

-Mobility

2-3 min foam roll

1 min hamstrings

1 min quads

1 min chest

1 min banded shoulders

-Conditioning

5 rounds not for time

10 R arm DB bench 55/35

10 L arm db bench

10 R arm DB row

10 L arm DB row

20 banded pushdowns

20 abmat situps

-Cooldown

200M walk

Repeat stretches