4/19/2017
-Warmup
400M jog
3 slow rounds
10 plate ground to oh 25/15
Box jumps 24/20
-Mobility
1 min calves
1 min lizard
1 min chest
-Conditioning
8 rounds
30 secs on/30 secs off
Rowing (should be at a hard, but sustainable pace)
Rest 5 mins
8 rounds
30 secs on/30 secs off
Max wall balls 20/14
Rest 5 mins
EMOM X8
100M Sprint
Optional:
-Extra strength
Find heavy 3 rep high hang squat clean
-Cooldown
200M walk
Repeat stretches