8/30/2017

-Mobility

2-3 min foam roll

1 min banded lats

1 min lizard

-Warmup

EMOM X 9

Min 1: 12 secs rower sprint

Min 2: 12 air squats

Min 3: 12 mountain climbers

-Conditioning

For time:

2000M row

-Gymnastics

4X40 secs work/20 secs rest

Alternating pistols

Or

4X40 secs work/20 secs rest

Jump lunges

-Cooldown

200M walk

Repeat stretches