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