8/4/2016
-Warmup
400m jog
3 slow rounds
10 kips
10 walking lunges
-Mobility
2-3 min foam roll
1 min hamstrings
1 min banded shoulders
1 min pigeon
1 min butterfly (groin)
-Conditioning
3 rounds
1 min at each station
40 secs on/20 secs off
Hose waves
OH plate hold 45/25
Band tricep pushdowns
Plank
Rest