8/16/2017

-Mobility

2-3 min foam roll

1 min butterfly (groin)

1 min calves

1 min chest

-Warmup

EMOM X 8 mins

Even: 10/8 calorie row

Odd: 10 plate ground to OH 25/15

-Conditioning

7 rounds

60 secs on/60 secs off

Rowing (hard, sustainable pace)

Rest 3 mins

7 rounds

60 secs amrap

12 Deadlift 95/65

10 hang power cleans 95/65

Max air squats in remaining time

Rest 60 secs b/w amraps

-Cooldown

200M walk

Repeat stretches