7/3/2017

-Warmup

400M row

3 slow rounds

10 Russian kbs 53/35

10 goblet squats with 3 sec pause in the bottom

-Mobility

2-3 min foam roll

1 min couch

1 min calves

1 min lats

-Strength

EOMOM X 10

1 back squat @92.5%

-Conditioning

Cash In:

60 secs max assault bike calories

Rest 60 secs

For time

30 wall balls 20/14

10 burpees

20 wall balls

10 burpees

10 wall balls

10 burpees

**This is scored as 2 Separate workouts**

-Cooldown

200M walk

Repeat stretches