9/6/2016

-Warmup

400M jog

3 slow rounds

15 PVC OHS

10/5 HSPU or 20 sec HS hold

-Mobility

1 min chest

1 min hamstrings

-Strength

EMOM X5

3 push press @80%

-Conditioning

5 min AMRAP

500M row

In remaining time, max wall balls 20/14

Rest 3 mins

5 min AMRAP

30 double unders

10 toes to bar

Rest 3 mins

5 min AMRAP

Bar facing burpees

-Cooldown

200M walk

Repeat stretches