3/3/2017

-Warmup

400M row

3 slow rounds

10 jumping lunges

10 kips

10 plate ground to oh 25/15

-Mobility

1 min lats

1 min pigeon

-Conditioning

"Open 17.2"

12 min amrap

2 rounds

50' DB front rack lunges 50/35 35/20

16 toes to bar scaled=knee raises

8 DB power cleans

2 rounds

50' DB front rack lunges

16 muscle ups scaled=pull-ups

8 DB power cleans

-Cooldown

200M walk

Repeat stretches