12/1/2016

-Warmup

3 slow rounds

60' high knees

60' butt kicks

60' toe touches

20 wind mills

-Mobility

2-3 foam roll

1 min hamstrings

1 min benched shoulders

1 min pigeon

1 min lats

-Conditioning

EMOMx18

MIN 1: 20 sec active pull-up hold

MIN 2: 40 sec plank

MIN 3: 40 sec row