7/12/2017

-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 3 mins

7 rounds

60 secs AMRAP

5 Burpees

10 air squats

15 abmat sit-ups

Rest 60 secs b/w amraps

-Cooldown

200M walk

Repeat stretches