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