7/21/2016

-Warmup

3 slow rounds

60' high knees

60' butt kicks

60' toe touches

10 lateral/front plate raises 5's/2.5's

-Mobility

2-3 min foam roll

1 min hamstrings

1 min pigeon

1 min benched shoulders

1 min lats

-Conditioning

Partner workout

5 rounds:

Partner 1: 20/15 calorie row

Partner 2: farmers carry hold + farmers carry walk 53/35

* partner 1 rows their specified calories while partner 2 holds the kb's. Once partner 1 is done rowing partner 2 does 100M farmers carry. Once the partner returns the roles are reversed.

-Cooldown

200M walk

Repeat stretches