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