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