11/21/2017

-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: 10 pvc pass throughs

-Conditioning

2 min amrap

250M row

In remaining time, amrap

10 box jumps 24”/20”

10 ring dips

Rest 2 mins b/w amraps

X 5 sets

Rest 5 mins

2 min amrap

30 double unders

20 wall balls 20/14

10 burpees no jump

Rest 2 mins b/w amrap

X 5 sets

-Cooldown

200M walk

Repeat stretches