2/7/2017
-Warmup
400M row
3 slow rounds
5 strict pull-ups or 10 horizontal ring rows
12 alt. Lateral lunges
-Mobility
2-3 min foam roll
1 min pigeon
1 min chest
-Conditioning
20 min amrap
1000M row
In remaining time, amrap
20 HR pushup
30 box jumps 24/20
20 ring dips
30 double unders
20 abmat sit-ups
-Cooldown
200M walk
Repeat stretches