12/15/2016

-Warmup

3 slow rounds

60' high knees

60' butt kicks

60' toe touches

20 wind mills

-Mobility

2-3 mins foam roll

1 min hamstrings

1 min benched shoulders

1 min butterfly

1 min lats

-Conditioning

EMOMX20

MIN 1:  15 handstand shrugs

MIN 2:  50' bear crawl

MIN 3:  20 secs ring support holds

MIN 4:  50' crab walk

-Cooldown

200M light row

Repeat stretches