Warm Up:

  • 10 wall squats, pause 3 sec at bottom of the squat. 
  • 30 mt climbers
  • 10 push ups
  • 10 jumping lunges
  • 10 v-ups
  • up and back toy soldiers
  • up and back drinking birds
  • up and back spiderman walks
  • up and back high knees 

Mobility:
2:00 min ea. side Ball tack and floss, glute (see MOB poster) 

WeightLifting:
G/W back squat wk 3
6@70%
6@75%
then 5 @60% with 3 sec pause at the bottom of squat.
Have someone count 1 one thousand 2 one thousand....

Workout:  
4 rounds for time:
15 KBS 20/24kg
30 DU's
12 plate burpees  (burpee onto a 45# plate)

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