8/18/2016

-Warmup

3 slow rounds

60' high knees

60' butt kicks

60' toe touches

10 front plate raises 25M/10F

-Mobility

2-3 min foam roll

1 min hamstrings

1 min lats

30 secs wrist flex/ext

1 min chest

-Conditioning

5 rounds NOT for time

200M row

10 R arm db bench 55M/25F

10 L arm db bench 55M/25F

15 bent over rows 75M/45F (no cheat reps)

20 banded pushdowns

40 sec plank