10/27/2016

-Warmup

3 slow rounds

60' high knees

60' butt kicks

60' toe touches

20 wind mills

-Mobility

2-3 mins foam roll

1 min lizard

1 min pigeon

1 min benched shoulders

1 min lats

-Conditioning

EMOM x 15

3 Rounds

Min 1: 30 secs bottom of push-up hold

Min 2: 30 secs top of push-ups hold

Min 3: 30 secs active pullup hang

Min 4: 30 secs HS hold

Min 5: 30 secs Single unders

-Cooldown

200M walk

Repeat stretches