6/28/2017

-Warmup

400M jog

3 slow rounds

10 plate ground to OH 25/15

10 pvc OH squats

-Mobility

2-3 min foam roll

1 min calves

1 min hamstrings

1 min butterfly

-Conditioning

7 rounds

60 secs on/60 secs off

Rowing (hard, but sustainable pace)

Rest 4 mins

EOMOM X14

200M run

-Cooldown

200M walk

Repeat stretches