Warm-Up:
Run 800M
200M ea of:
- Carioca
- Side step
- Gallop
Stretch
25 Push-Ups
30 Sit-ups
10 Pull-Ups
WOD: 21-10-15-9 / Jump rope for 2 minutes between rounds
Push-Press
Jump Squats
Kettle Bell Swings
Burps
D-Ball Slams
Cool-Down:
30 G/H Sit-Ups
15 G/H Back Extensions
15 Back Extensions
5x5 Deadlifts increasing weight w/ ea round
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