2/15/2017

-Warmup

400M row

3 slow rounds

10 push-ups

15 air squats

-Mobility

1 min hamstrings

1 min calves

1 min benched shoulders

-Conditioning

5 min amrap

15 wall balls 20/14

30 double unders

Rest 5 mins

5 min amrap

10 DB box step ups 50/35

10 ring dips

Rest 5 mins

 

5 min amrap

10 calorie row

10 burpees over the rower

-Cooldown

200M walk

Repeat stretches