Monday and Tuesday, February 13 and 14, 2017

Warmup (10 min): Row 500m or Bike 2 min, Simple Seven x 1, Row 500m or Bike 2 min
Strength 1 (20 min): Squat
50% x 5, 10-15 double DB rows
60-65% x 5, 10-15 double DB rows
60-65% x 5, 10-15 double DB rows
60-65% x 5, 10-15 pushups
60-65% x 5, 10-15 pushups
60-65% x 5, 10-15 pushups
Assistance/Soft Tissue (10 min): Accumulate
30-50 ring rows
3-5 minutes rolling out lower body
Conditioning (15 min): 30-20-10
4 count mountain climbers (1-2-3-1 is 1 rep)
Box Jumps
KB Swings
Cashout (5 min): Couch Stretch, 1-2 min/side