5 laps

Dynamic

  • 10 Jumping jacks
  • 10 Seal jacks
  • 10 Criss Cross Jacks
  • 10 Low Pogo
  • 10 High Pogo
  • 10 Air Squats
  • 10 Gate Swings
  • 10 Fast feet
  • 10 Iron Cross
  • Lunge Walk

Dead Lift Ladder 3 reps/ Bar Dips 5 reps/ Jumping pull-ups 5 reps/

Partner Ladder

  1. 95lbs
  2. 115lbs
  3. 135lbs
  4. 165lbs
  5. 185lbs
  6. 205lbs
  7. 215lbs
  8. 225lbs
  9. 245lbs
  10. 265lbs

1 mile run cool down

Stretch