01.30.2018

Warm up:

3 Rounds (length of gym)
chameleon walk
burpee broad jump
samson lunge
sumo side squat (alternating)

Mobility:

1. Pigeon pose  2:00/
2. Xiaopeng forward 3x 8 (L + R)

Conditioning:

EMOM 28:00 :

1. Calorie row/bike (20/17)
2. 14 KB/DB walking lunges (AHAP)
3. Max strict pull ups (any style grip)
4. Rest