11/28/2017
-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
15 medball squat cleans 20/14
15 push-ups
Rest 2 mins b/w amraps
X 5 sets
Rest 5 mins
2 min amrap
200M run
In remaining time, AMRAP
15 SDHP 75/55
10 ring dips
Rest 2 mins b/w amrap
X 5 sets
-Cooldown
200M walk
Repeat stretches