11/6/2016

-Warmup

400M row

3 slow rounds

20 alternating lunges

10 front plate raises 5/2.5

10 lateral plate raises 5/2.5

-Mobility

1 min couch

1 min chest

-Strength

Every 3 mins for 15 mins

5 back squats @90% of 5RM

-Conditioning

15 min amrap

15 box jumps 24"

15 push-ups

15 air squats

15 abmat sit-ups