1/25/2017
-Warmup
400M row
3 slow rounds
5 kips
10 empty bar thrusters
-Mobility
1 min calves
1 min hamstrings
1 min lats
-Strength
Every 90 secs for 5 sets
Alternate between
A. 5 thrusters @70%
B. 8-10 UB CTB pull-ups
-Conditioning
21-15-9
Ring dips
Box jumps 24/20
-Cooldown
200M walk
Repeat stretches