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