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