10/3/2017

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: 10 alternating lateral lunges

-Conditioning

6 rounds

90 secs on/90 secs off

Rowing (hard sustainable pace)

Rest 5 mins

6 rounds

90 secs amrap

6 burpees

12 Alt. DB snatches 50/35#

24 double unders

Rest 90 secs b/w AMRAP

-Cooldown

200M walk

Repeat stretches