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