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