11/17/2016
-Warmup
3 slow rounds
60′ high knees
60′ butt kicks
60′ toe touches
30′ inch worms

-Mobility
2-3 mins foam roll
1 min hamstrings
1 min banded shoulders
1 min lizard
1 min chest

-Conditioning
5 rounds not for time
20 banded push downs
20 ball slams 15/10
20/15 calorie row
20 abmat sit-ups