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