3-5:00 Foam Roll
2:00 Jog, Bike or Row
MOBILITY
1:00 Child's Pose on Box
youtube.com/watch?v=8pBHQc_1Tog
1:00 Barbell Ankle Stretch youtube.com/watch?v=VSqAZzdB-UA
1:00 Forearms Stretch on Box

0:30 Seconds  At Each Movement or (Coach chooses # of reps)
Easy Jog in place (or bike)
Box Step-ups
Barbell Good Mornings
Barbell Back Squats

Moderate Jog in place (or bike)
Box Jumps + Step Down (Low Box)
Barbell Elbow Rotations
Barbell Strict Press & Reach

Faster Jog in place (or bike)
Box Jumps + Step Down (Workout Box)
Barbell Romanian Deadlifts
Barbell Front Squats

AMRAP 5:
40/30 Calorie Row
20 Box Jump Overs (24"/20")
AMRAP "Macho Man" (135/95)

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
15 Box Jump Overs (24"/20")
AMRAP "Macho Man" (155/105)

Rest 5 Minutes

AMRAP 5:
20/15 Calorie Row
10 Box Jump Overs (24"/20")
AMRAP "Macho Man" (185/135)

Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks

3 Sets:
25 GHD Sit-ups
10 Dumbbell Bench Presses
Max Unbroken Strict Pull-ups
 *rest as needed between sets