Warm up:  

  • Long lap
    Then 3X's: 
  • 5 ring dips
  • 10 med ball cleans 20/14#
  • 10 pull ups
  • 5 DB push jerk

Mobility:
2:00 min each side seated barbell quad smash

Skill:

Prowler Push DNB X 4 with plates .

Workout:
For time:
30 Pull-ups
20 Burpees
10 OHS 95/65#
20 Burpees
30 T2B

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