6/21/2016

-Warmup

400M run

3 slow rounds

5 burpees

20 double unders

-Mobility

1 min calves

1 min butterfly

1 min lats

-Conditioning

7 rounds

60 secs on/60 secs off

15 sec rower sprints

Max box jumps in remaining time 24”/20”

Rest 5 mins

7 rounds

60 secs on/60 secs off

30 secs jumping lunges + 30 secs abmat sit-ups

-Optional:

Extra strength

Find Heavy set of 3 hang squat snatches (above knee)

-Cooldown

200M walk

Repeat stretches