12/2/2016

-Warmup

400M ROW

3 slow rounds

10 empty bar front squats

10 empty bar push press

-Mobility

1 min hamstrings

1 min lats

-Conditioning

"Jedi"

For time

1000M ROW

100 double unders

50 abmat sit-ups

25 thrusters 95/65

-Cooldown

200M walk

Repeat stretches