05.30.17

Warm Up500m row, 10 spiderman lunges 400m row, 8 inchworms 300m row, 6 walk out to an extended arm plank, hold the hollow position :02 then walk feet back to hands

Primer: Choose one of the following: A) 5 x 50 Unbroken Double-Unders B) 6 x 35 Unbroken Double-Unders C) 7 x 25 Unbroken Double-Unders D) 8 x 10 Unbroken Double-Unders E) 4:00 for Max Double-Unders

Mobility: Foam roll upper back + lats 1:30 Foam roll quads 1:00 Banded hip flexor or hamstring stretch x :30 each side WOD: 15:00 EMOM min 1: 12/10 cal bike min 2: 10-12 unbroken wall balls 20/14 min 3: 15 KB swings 53/35