1/9/2018
-Mobility
2-3 min foam roll
1 min hamstrings
1 min chest
-Warmup 1:
500M/400M row or 1000M bike
-Warmup 2:
“Tabata Warmup
20 secs on/10 secs off
1. Air squats
2. Push-ups
3. Cossack squats
4. Burpees with no jump
X 2 rounds
-Conditioning:
MAP 6
5 min AMRAP
10 calorie row
15 wall balls 20/14
5 min rest
5 min AMRAP
10 burpee box jumps 24/20”
20 Alt. DB snatches 50/35
5 min rest
5 min AMRAP
10 ring dips
20 alt. Jump lunges
5 min rest
5 min Amrap
15 KBS 53/35
30 Double unders
-Cooldown
200M Walk
Repeat stretches