9/22/2016

-Warmup

3 slow rounds

60' high knees

60' butt kicks

60' toe touches

30' BURPEE broad jumps

-Mobility

2-3 min foam roll

1 min hamstrings

1 min chest

1 min lats

-Conditioning

EMOM X20

5 rounds

Min 1: 40 sec row

Min 2: 40 secs bottom of pullup hold (active)

Min 3: 40 sec plank

Min 4: 40 sec farmers hold 70/53

-Cooldown

200M walk

Repeat stretches