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