08.29.2017

Warm-up:

2 Rounds:

200m run, then
1 length of gym ea:
Broad jump
Monster lunge (Samson lunge)
Karoke (left)
Karaoke (right)

Mobility:

1. plantar surface smash OR kneeling calf stretch  2:00/
2. Overhead rib mobilization OR lat smash  2:00/

Conditioning:

“Kelly”
5 Rounds, for time:
400m run
30 Box jumps (24″/20″)
30 Wall balls (20/14)