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