02016

1.

drom/roll out

2.

12 minute amrap:

100 single unders

10 SL Calf raises (l/r)

10 DB RDL + Shrug

10 DB CURL + Press

3.

mob prep

4.

Every 1 min for 12 mins, alternating between:

15 Kettlebell Swings, 70/53 lbs

10 Burpees

5 Devil Press 45/25

5.

for quality:

800 m run

25 sit ups

25 Good mornings (pvc)