12/22/2017
-Mobility
2-3 min foam roll
1 min lizard
1 min hamstrings
-Warmup 1
500M/400M row or 1000M bike
-Warmup 2
3 min amrap
10 R. Leg Bulgarian split squats
10 L. Leg Bulgarian split squats
10 front plate raises 25/15
-Strength
Back squat
20 reps X 1 set @60% + 5-10Lbs.
-Conditioning
18 min amrap
10 burpee box jump overs 24”/20”
15 KBS 53/35
20 air squats
25 double unders
-Cooldown
200M Walk
Repeat stretches