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