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