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