02 Sep 14: BoF 3.4

1310 Shrivenham

Prep/mobility

Cardio 1: split jack x22 / squat thrust x12 (4 rounds, no rest)

Cardio Strength 

Wideout drop / push-up 1-12 reverse ladder (no rest)

Cardio 2: Treadmill run 45s on / 15s off x5 (2%, 11ish kph)

Stretching routine