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Foam Roll/Smash: lats/calves (2 Min)
–20 Double Under
–10 Press w/ medball
–5 Kip Swing
5 rounds for time of:
10 Pull-ups
10 Ring Dips
15 AbMat Sit-ups
100m Shuttle Run (25ft at a time) or
(5 times back and forth in box if raining)
Goal: Under 18 Minutes
–Roll/Smash Upper Back
(2 min)
–Banded Shoulder Stretch
(:90 sec/side)
