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