8/9/2017

-Mobility

2-3 min foam roll

1 min pigeon

1 min calves

1 min chest

-Warmup

EMOM X 8 mins

Even: 10/8 calorie row

Odd: 3-5 strict pull-ups

-Conditioning

7 rounds

60 secs on/60 secs off

Rowing (hard, sustainable pace)

Rest 3 mins

7 rounds

60 secs amrap

10 goblet squats 53/35

20 double unders

Amrap abmat sit-ups

Rest 60 secs b/w amraps

-Cooldown

200M walk

Repeat stretches