Friday January 10th 2014

Prep 20 Min 
Foot/ Ankle Mobility 
Tabata Sprints 
Tabata Toes to bar 

Strength- 15 Min 
Front Squat
6x2-3 @65% 

Conditioning- 20 Min 
4RFT 
Run 400m 
9 Hollow rock 
6 Chest to bar 
3 Ring Dip

Recovery -5 Min
It's Friday... stretch what hurts the most!