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