1/23/2017
-Mobility
2-3 min foam roll
1 min hamstrings
1 min chest
-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
20 wall balls 20/14
2 min rest
5 min AMRAP
12 alt. dB snatch 50/35
24 Double unders
2 min rest
5 min AMRAP
5 pull-ups
10 push-ups
15 air squats
2 min rest
5 min Amrap
15 KBS 53/35
15 box jumps step downs 24”/20”
Rest 2 mins
5 min amrap
10 HSPU
15 abmat sit-ups
20 alt. Jump lunges
-Cooldown
200M Walk
Repeat stretches