12/08/2017

-Mobility

2-3 mins foam roll

1 min pigeon

1 min hamstrings

-Warmup

EMOM X9

Min 1: 30 secs Row (R1: 30 secs slow/R2: 30 secs medium/R3: 30 secs sprint)

Min 2: 10 bent over reverse flyes 5/2.5 per hand (thumbs pointed up!)

Min 3: 15/12 push-ups

-Conditioning

For time:

2000M row

Rest 10 mins

“Annie”

For time

50-40-30-20-10

Double unders

Abmat sit-ups

-Cooldown

200M walk

Repeat stretches