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