7/18/2016

-Warmup

400M row

3 slow rounds

10 russian KBS 53/35

5 strict toes to bar

-Mobility

1 min lizard

1 min chest

-Strength

Every 3 mins for 15 mins

5 back squats @75%

*Last set max reps

-Conditioning

9 min amrap

3 bear complexes 135M/95F

5 burpee box jump overs 24"/20"

7 ring dips

-Cooldown

200M walk

Repeat stretches