7/17/2017

-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

Every 3 mins for 15 mins (5 sets)

5 back squats @75%, last set max reps

-Conditioning

Cash In:

60 secs max calorie row

Rest 60 secs

For time

50 burpee box jump overs 24"/20"

-Cashout

EMOM X 10

Even: 1 min walking lunges

Odd: 1 min plank

-Cooldown

200M walk

Repeat stretches