27 Aug 14: BoF 2.4

1920 Quy

Prep/mobility

Cardio 1: split jack x21 / squat thrust x11 (4 rounds, no rest)

Cardio Strength 

Wideout drop / push-up 1-11 reverse ladder (no rest)

Cardio 2: Treadmill run 45s on / 15s off x4 (2%, 7ish mph)

Stretching routine