10/19/2016

-Warmup

3 slow rounds

60' high knees

60' butt kicks

60' toe touches with air squats

10 KBS 53/35

-Mobility

1 min butterfly (groin)

1 min calves

1 min lizard

-Conditioning

4 min AMRAP X4

400M run

In remaining time

AMRAP of

10 toes to bar

5 right arm hang DB snatches 55/35

5 left arm hang DB snatches

Rest 1 min between amraps

-Cooldown

200M walk

Repeats stretches