Posted: August 24, 2017 in Uncategorized

Warm up 

  • Roll out 10 min back, quads, hamstrings, it bands, lats glutes 
  • Sampson lunge x 20
  • Groiners x 50 
  • Glute bridges x 20
  •    3 rounds 

Strength 

  • Strict pull up to failure 
  • Box jump x 10
  •  Emom 7 min. 

Conditioning 

  • 20 min amrap 
  • 20 lunge steps
  • Max double unders 

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