Warm up: 

  • Short Lap
  • Burgner Warm Up w/ PVC

Mobility:
Hamstring Barbell Smash 2:00 min each side 

Skill:
Rope Climb/ Pole Climb

Workout:
5 Rds.
Short lap.
10 TTB
15 double plate burpees.
20 OH lunge (45/25#)

Comment