1/16/2018
-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
15 calorie row
10 burpees over the rower
3 min rest
5 min AMRAP
10 R. Arm DB thrusters 50/35
10 L. Arm DB thrusters 50/35
50 Double unders
3 min rest
5 min AMRAP
10 ring dips
15 KBS 53/35
20 abmat sit-ups
3 min rest
5 min Amrap
21 wall balls 20/14
15 deadlifts 225/155
9 HR push-ups
Rest 3 mins
5 min amrap
20 ball slams 20/15
20 OH lunges with slam ball
20 sec hanging L sit
-Cooldown
200M Walk
Repeat stretches