02.23.2017

Warm up:

5:00 Deck of Cards
Diamonds : Jumping jacks
Hearts : Mountain climbers
Spades : Burpees
Clubs : Sit ups
Joker : 200m run

Mobility:

10:00 cap:
1. Bretzel OR Anchored T-Spine   4:00
2. Supermans; 3x 15

Strength:

A) Overhead Squat; build, then 5x 5 (across)

B) Barbell row; 7 – 7 – 7 – 7 – 7 (building)

Conditioning:

Tabata (8 rounds each, 16 rounds total)
GHD Sit ups
Double unders