12/29/2017
-Mobility
2-3 min foam roll
1 min lizard
1 min couch
-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
12 KBS
-Strength
Back squat
20 reps X 1 set @60% + 10lbs.
-Conditioning
“Open 11.2”
15 min amrap
9 deadlifts 155/100
12 HR push-ups
15 Box jump step downs 24”/20”
-Cooldown
200M Walk
Repeat stretches