Recommended Warm Up (15 Minutes):


1:00 Couch Stretch each leg

:30 Calf Stretch each leg

1:00 Spiderman Stretch each leg

10 Walking Lunges each leg with hug knee to chest between each rep

Leg Swings x 10 each direction


5 Rounds for Time:

10 Alternating Dumbbell Snatch

15 Wall Ball (20/14#)

20 Ab Mat Sit Ups


*This should take most people between 12-16 minutes.  The DB snatches should be heavy.  5 each arm.  Go a little heavier than your comfortable with.  Wall Balls should be unbroken.


Deadlift (20-25 Minutes)

4×5@ 80% of 1RM


*All 4 sets at the same weight.  Touch and go!  Rest 90 seconds between sets.

Skill Work