12/19/2017

-Mobility

2-3 min foam roll

1 min hamstrings

1 min chest

-Warmup 1:

500M/400M row or 1000M bike

-Warmup 2:

“Tabata Burpees”

20 secs on/10 secs off

Burpees

-Conditioning:

MAP 5

3 min AMRAP

12 calorie row

15 HR push-ups

18 Abmat sit-ups

3 min rest

3 min AMRAP

15 wall balls 20/14

30 double unders

3 min rest

3 min AMRAP

12 KBS 53/35

15 box jumps 24”/20”

5 min rest

x 2 sets

-Cooldown

200M Walk

Repeat stretches