12/29/2016

-Warmup

3 slow rounds

60' high knees

60' butt kicks

60' toe touches with air squat

15 pvc pass throughs

-Mobility

2-3 min foam roll

1 min lizard

1 min pigeon

1 min hamstrings

1 min benched shoulders

-Conditioning

5 rounds NOT for time

8 R. arm DB bench

8 L. Arm DB bench

10 R. Arm DB row

10 L. Arm DB row

20 banded push downs

30/20 secs Hanging Lsits

*Choose DB weight based on individual

-Cooldown

200M walk

Repeat stretches