10/6/2016

-Warmup

400M jog

3 slow rounds

10 plate ground to oh 25/10

5 BURPEE broad jumps

-Mobility

2-3 mins foam roll

1 min lizard

1 min pigeon

1 min benched shoulders

-Conditioning

EMOM X 20

4 rounds

Min 1: 30 secs hose waves

Min 2: 30 secs supported DB rows 55/35

Min 3: 30 secs wall walks or HS hold

Min 4: 20-30 double unders

Min 5: 30 secs Ring dip holds or push-up holds

-Cooldown

200M walk

Repeat stretches