4 laps

10 reps 

  1. Jumping jacks
  2. Seal jacks
  3. Cross jacks
  4. Low Pogo
  5. High Pogo
  6. Air squats
  7. Gate Swings
  8. Fast Feet
  9. at 10 yards
  10. Skips Forwards
  11. Skips Backwards
  12. Skips Sideways
  13. Shuffles
  14. Karaoke
  15. Cross Run
  16. Scissors
  17. Dieons
  18. AB Skips Full Length

 

  • 4x5 Front Squat @185lbs
  • 3x8 Box Step Ups @135lbs
  1. Lunge Stretch/spiderman/rotation
  2. Inch Worm Push Ups from 7,6,5,4,3,2,1.
  3. Sled Pulls with 45lb Plate 40yards Rest 10 sets Down and Back is 2
  4. Time Run Around Building 3 minute break 2 sets
  • BackSquat 4x5 @275lbs
  • Banded Good Mornings
  • Dead lifts 4x5 @275lbs
  • Bench Press 10,5,5,3,1,5,10
  • Gun Shop 3 rounds of 12 reps
  • Med Ball abs/ Ghd sit-ups and Hypers