Tuesday January 7th 2014

Prep
Foot/ Ankle Mob 
5 Min Row/ Run 
Coach's choice dynamic

Strength 
3-5 Ring dips EMOM for 10 Min
* If you have strict ring dips do weighted  

Conditioning 
For time; 
50 Doubles 
10 HSPU
40 Doubles
20 T2B
30 Doubles 
30 Pull ups 
20 Doubles 
40 Box Jump 
10 Doubles 
50 Burpees 

Recovery 
Accumulate 5 min per side in Couch stretch