12/20/2016

-Warmup

400M row

3 slow rounds

10 empty bar strict press

20 double unders

-Mobility

1 min lats

1 min pigeon

-Strength

Every 90 secs X5

3 PUSH JERKS @75%

-Conditioning

4 rounds

3 min amrap

15 push press 75/45

Max burpee box jump overs 24/20 in remaining time.

Rest 90 secs between amraps

-Cooldown

200M easy row

Repeat stretches