8/23/2017
-Mobility
2-3 mins foam roll
1 min calves
1 min chest
-Warmup
EMOM X 9
Min 1: 30 secs single unders
Min 2: 10 ball slams 20/15
Min 3: 12/10 sec sprint on rower
-Conditioning
7 rounds:
60 secs on/60 secs off
Rowing (hard, but sustainable pace)
Rest 3 mins
EOMOM x 14
200M run
-Cooldown
200M walk
Repeat stretches