9/1/2016

-Warmup

3 slow rounds

60' high knees

60' butt kicks

60' toe touches

15 band pull a parts

-Mobility

2-3 min foam roll

1 min hamstrings

1 min lats

1 min chest

-Conditioning

EMOM X 20

4 rounds:

Min 1: 40 sec hose waves

Min 2: 60' BURPEE broad jump

Min 3: 10 hip extensions

Min 4: 40 sec row

Min 5: 15 ball slams 20/10

-Cooldown

200M walk

Repeat stretches