12/15/2017

-Mobility:

2-3 min foam roll

1 min couch

1 min pigeon

1 min chest

-Warmup 1:

500M/400M row or 1000M bike

-Warmup 2:

3 min amrap

10 Cossack squats (lateral lunges)

10 Russian KBS

10 K2E

-Strength:

Back squats

20 reps X 1 set @60%

-Conditioning:

20 min amrap

10 lateral hopping burpees

10 squat cleans 95/65

20 abmat sit-ups

20 alternating lunges

-Cooldown:

200M walk

Repeat stretches