W.U.   

  1. 1 MIN JUMPING JACKS
  2. 1 MIN ROW
  3. 1 MIN BALL SLAMS
  4. 1 MIN BODY SQUATS
  5. 1 MIN PUSH UPS
  6. 1 MIN SITUPS
  7. 1 MIN JUMP ROPE
  8. 1 MIN SHUFFLES
  9. 1 MIN BAR ONLY SUMO DEADLIFT HIGH PULL
  10. 1 MIN BAR PRESSES AS MANY AS POSSIBLE
  11. 1 MIN BAR CURL
  12. 1 MIN LUNGE SWITCHES

M.O.B.

  • BIG GREEN BAND STRETCHES HAMSTRINGS AND LOWER BACK
  • FOAM ROLLING

W.O.D. BEGINNERS AND ADVANCE

  • 12 MINUTES EMOM 100 YARD SPRINT