7/5/2017

-Warmup

400M jog

3 slow rounds

10 alternating jump lunges

10 kips

-Mobility

1 min hamstrings

1 min chest

-Conditioning

7 rounds

60 secs on/60 secs off

Rowing (hard, but sustainable pace)

Rest 4 mins

7 rounds

60 secs AMRAP

5 pull-ups

10 air squats

20 mountain climbers

60 secs rest between amraps

-Cooldown

200M walk

Repeat stretches