9/12/2017

-Mobility

2-3 min foam roll

1 min hamstrings

1 min lats

-Warmup

EMOM X 9

Min 1: 40 secs run/bike/row/jump rope

Min 2: 12 plate ground to OH 25/15

Min 3: 12 air squats  

-Conditioning

6 rounds

90 secs on/90 secs off

Rowing (hard sustainable pace)

Rest 5 mins

6 rounds

90 secs amrap

10 wall balls 20/14

20 abmat sit-ups

Rest 90 secs b/w amraps

-Cooldown

200M walk

Repeat stretches