10/21/2016

-Warmup

400M jog

3 slow rounds

10 empty bar thrusters

10 20 double unders

-Mobility

1 min pigeon

1 min banded shoulders

-Conditioning

"Fight Gone Bad"

3 rounds for reps

1 min wall balls 20/14

1 min SDHP 75/55

1 min box jumps 20"/16"

1 min push press 75/55

1 min calorie row

1 min rest

-Cooldown

200M walk

Repeat stretches