Workout of the Day Tuesday 12.20.2016

Warm Up:

2 rounds, 10/ea:
Air Squats
Cossack squats
Kbell push press left
Kbell push press right
Ring row left
Ring row right

Mobility:

1. Overhead tissue smash  2/
2. Single leg flexion   2/

Strength:

Push press; 12-6-6-4-4-4-4 (building)

Conditioning:

With a running clock:

At 0:00, until 7:00:
400m row, then 40 burpees over the Erg

At the 7:00 mark, until 17:00:
5 rounds:
15 Shoulder to overhead (95/65)
20 box jumps (24/20)

At the 17:00 mark, for time:
3 rounds:
15 pull ups
20 Kettlebell swings (32/24/16)