Warm Up: 2 Rounds
200m Jog
Prowler Push Down and Backs
15-12-9
Good Morning
Rope Slam
Straight Arm Push Down
3x
10 DB/KB Suitcase Deadlift
50yd Front Rack Carry
5 Pull Up or 7-10 KB Strict High Pull
*rest as needed between sets
Workout
4 SETS*
1:00 200m
1:00 Box Jumps/ Step Ups (24/20)
1:00 plate OH Lunge (45/35)(35/25)
1:00 Alt. V-Ups or bicycle Crunches
-Rest 1:30 b/t Sets-
2 x 15
Tri Cep Pull Down
Hammer Curl
Glute Bridge