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