032818 Wednesday

Warm up: Stretch

Endurance: 

5 x 100m sprints (on treadmill) 

* stay at speeds 8mph and higher 

Rest 1min between each sprint. 

Conditioning: 

EMOM x 16min

Min 1: 14/12 Cal Row

Min 2: 12 SDHP (95/65)

Min 3: 10 C2B Pull Ups

Min 4: 8 Burpee Box Jumps (24/20)