8/11/2016

-Warmup

3 slow rounds

60' high knees

60' butt kicks

60' karaoke

60' toe touches

20 arm circles, 10 forward/10 backward

-Mobility

2-3 min foam roll

1 min hamstrings

1 min lizard

1 min lats

1 min chest

-Conditioning

EMOM X18

6 rounds

Min 1: 20 secs HS hold or 40 sec push-up plank hold

Min 2: 30 secs hip extensions

Min 3: 40 secs row

-Cooldown

200M walk

Repeat stretches