W.U.

4 laps  

  • Box Step ups for 1 min
  • Push Ups for 1 min
  • Jumping Jacks 1 min
  • Sit ups for 1 min

M.O.B.

  • Foam Rolling
  • Green Ban Hamstring Stretches

3 Rounds of

  • 10 reps with Bar or PVC Good Mornings
  • 10 reps with Bar or PVC Overhead Squat pause squat for 2 seconds (watch the clock
  • 10 Military Presses with Bar or PVC  

W.O.D.

30 minute {cap} Go through the workout and back up as far as you can in 30 minutes

  • 50 sit ups 5 Overhead Squats M(Bar, PVC-185lbs) W(PVC-100lbs)
  • 40 sit ups 5 Overhead Squats "                               " "                     "
  • 30 sit ups 5 Overhead Squats "                                                        " 
  • 20 sit ups 5 Overhead Squats
  • 10 sit ups 5 Overhead Squats