5/30/2017

-Warmup

3 slow rounds

60' high knees

60' butt kicks

60' toe touches

20 wind mills

-Mobility

2-3 min foam roll

1 min chest

1 min hamstrings

1 min pigeon

1 min lizard

-Conditioning

EMOM X 25

Min 1: 40 secs row

Min 2: 30/20 secs ring support hold

Min 3: 20 secs active pull-up hang

Min 4: 100' double KB front rack carry 53/35

Min 5: 40 sec plank

-Cooldown

200M walk

Repeat stretches