12/8/2016

-Warmup

3 slow rounds

60' high knees

60' butt kicks

60' toe touches

20 wind mills

-Mobility

2-3 min foam roll

1 min hamstrings

1 min benched shoulders

30 secs wrist flex/ext

1 min ankles

-Conditioning

EMOMX18

MIN 1: 40 secs row

MIN 2: 40 secs hose waves

MIN 3: 40 secs farmers hold 53/35