12/22/2016

-Warmup

3 slow rounds

60' high knees

60' butt kicks

60' toe touches

15 pvc pass throughs

-Mobility

2-3 min foam roll

1 min hamstrings

1 min benched shoulders

1 min pigeon

30 secs wrist flex/ext

-Conditioning

EMOM X21

7 rounds

MIN 1: 40 secs row

MIN 2: 100' single arm farmers carry 75/55 (50'L/50'R)

MIN 3: 40/30 secs ring push-up hold

-Cooldown

200M easy row

Repeat stretches