W.U.

Sit-ups and 200 Meter Run

50

200 run

40

200 run

30

200 run

20

200 run

10

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200 run

Mobility "Talent is over Rated" -Geoff Colvin

Green Band Stretch

Gate swings 15 reps

Shoulder Circuit

 

Skill

TURKISH GET UPS

 

W.O.D.

3 ROUNDS

15 OVERHEAD SQUATS M(95LBS RX135LBS) W(75LBS RX 95LBS)

15 K.B SWINGS

30 DOUBLE UNDERS OR 60 REAGULARS