05.18.2017

Warm up:

400m run, then
2 rounds, one length of gym each:
Chameleon walk forward
Chameleon walk backward
Karaoke (change lead half way)
Crab walk (forwards)

Mobility:

1. Quad/IT band smash 2:00/
2.  Lateral kettlebell press, on floor; 2x 8(L/R)

Strength:

DB/KB bench press (flat OR incline);

Build, then 4x 8 (across, AHAP)

Rest as needed

Conditioning:

AMRAP 13:00
4 Rope climbs (legless if possible)
20 Box jumps (20/14)
*200m Ball run Every 3:00 On The Minute (0:00/3:00/6:00/9:00/12:00)