8/21/2017

-Mobility

2-3 min foam roll

1 min couch

1 min lizard

-Warmup

EMOM X 8 (2 rounds)

Min 1: 100M jog

Min 2: 20 secs active pull-up hang

Min 3: 12 Jump lunges

Min 4: 20 secs ankle stretch

-Strength

3X10 back squats @50-60%, rest 2-3 mins b/w sets

-Conditioning

For time

1000M row

3 rounds

15 SDHP 95/65

30 double unders

-Cooldown

200M walk

Repeat stretches