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