6/7/2017

-Warmup

400M jog

3 slow rounds

5 burpees

10 air squats

-Mobility

1 min calves

1 min benched shoulders

1 min butterfly

-Conditioning

8 rounds

30 secs on/30 secs off

Rowing (should be at a hard, but sustainable pace)

Rest 2 mins

4 rounds

30 secs on/30 secs Alt. B/t

A. KBS 53/35

B. Abmat sit-ups

Rest 2 mins

EMOMX8

100M run

-Extra OLY work

Every 90 secs X5 sets

3 high hang squat snatches @90% of your heavy 3

-Cooldown

200M walk

Repeat stretches