02.21.2017

Warm up:

600m row, then
2 rounds:
10 air squats
10 cossack squats (alternating)
10 Banded X walk (L + R)
10 Banded pull aparts

Mobility:

10:00 cap:
1. Posterior chain floss   2:00/
2. Clam Shells : 3x 12 (L/R)

Strength:

Back Squats; build, then 4x 9 @ 70%

Conditioning:

4 Rounds:

1:00 Box jumps (24/20)
1:00 Kettletell swings (32/24/16)
1:00 Burpees
1:00 rest