1/31/2018

-Mobility

2-3 min foam roll

1 min hamstrings

1 min benched shoulders

-Warmup 1

500M/400M row or 1000M bike

-Warmup 2

3 min amrap

10 alternating front rack empty bar lunges

12 banded face pulls

15 air squats

-Conditioning

For time:

12 UB power cleans 115/85

8 Bar facing burpees AFAP

20 Aggressive calorie row

Rest 7 mins b/w sets

X 3 sets

**These should be MAX EFFORT**

-Cooldown

200M walk

Repeat stretches