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