3/21/2017

-Warmup

400M row

3 slow rounds

10 kips

10 box jumps 20"/16"

-Mobility

1 min lats

1 min pigeon

-Conditioning

EMOM X 24 (8 rounds)

Min 1: 1-3 MU(ring or bar) or 6-8 UB CTB pull-ups

Min 2: 20-30 Double unders

Min 3: 15 Abmat sit-ups

-Cooldown

200M walk

Repeat stretches