06.01.2017

Warm up:

Marsh mile run

Mobility:

10:00 cap:
1. Posterior chain floss 2:00/
2. Prone dowel passovers 3x 10

Conditioning:
“The Ghost”
6 Rounds, for Time:
1:00: Calorie Row
2:00: Burpees
3:00: Double unders
Rest 1:00