4/11/2017
-Warmup
400M row
3 slow rounds
10 push-ups
10 box jumps 24/20
-Mobility
1 min chest
1 min hamstrings
-Strength
15 mins to find a 1RM bench press
-Conditioning
EMOM X 18 (6 rounds)
Min 1: 20-30 double unders
Min 2: 10/8 ring dips
Min 3: 10/8 calorie row
-Cooldown
200M walk
Repeat stretches