400m run
2x5 wall squat
2x10 goblet squat 35#
2x10 wall ball 25#
2x20 walking lunge
2x10 ghd sit ups
4x10 leg swings
2x10 shoulder dislocates
7x1 clean pull + hi-hang clean
(work up to a heavy set)
(rest as needed)
4x5 front squats
(work up to a medium-heavy set)
(rest as needed)
3 rounds (rest 1:1)
20 kb swings 70#
20 burpees
20 toes to bar
10-9-8-7-6-5-4-3-2-1
Push ups
(alternate
w/ partner or 1:1 work:rest)
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