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