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