11/7/2017
-Mobility
2-3 min foam roll
1 min hamstrings
1 min chest
-Warmup
Emom X 9
Min 1: 40 secs run/bike/row
Min 2: 20 secs active pull-up hang
Min 3: 15 band pulls parts
-Conditioning
2 min amrap
250M row
In remaining time, amrap
20 jumping lunges
10 HSPU
Rest 2 mins b/w amraps
X 5 sets
Rest 6 mins
2 min amrap
10 burpees (no jump)
15 wall balls 20/14
20 double unders
Rest 2 mins b/w amrap
X 5 sets
-Cooldown
200M walk
Repeat stretches