8/25/2016

-Warmup

3 slow rounds

60' high knees

60' butt kicks

60' toe touches

30' inch worm with push-up

-Mobility

1 min chest

30 secs wrist flex/ext

-Strength

10 mins to establish 1RM bench press

-Conditioning

EMOM X18

3 rounds

Min 1: 30 secs bottom of push-up hold

Min 2: 30 secs top of push-up hold

Min 3: 30 sec ghd parallel sit-up hold

Min 4: 30 sec parallel hip extension hold

Min 5: 30 sec double DB row hold on a bench 55/35

Min 6: rest

-Cooldown

200M walk

Repeat stretches