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Warm Up
10 Cals Bike
5 Push Ups
5 Each Arm - 1 Arm KB Swings
50ft Bear Crawl
x 2
Strength -
Snatch
Build to a heavy
Gymnastics -
25 Pike Ups
12 Barbell Roll Outs
25 Hollow Rocks
1:10 DBall Hold 150/100
x 3
Conditioning
As Many Reps As Possible in 10 minutes.
5 Shoulder to Overhead (M=115lbs, F=75lbs)
10 Deadlift (M=115lbs, F=75lbs)
15 Box Jumps, (M=24", F=20")