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