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.