Ryan & Tim 141228

Warmup:

20 jumping jacks

15 body squats

20 Calve Jumps Frwd & Bckwrd

14 Lunge Skips

Lunge Skips 40 yrds

Hip Mobility Walk Frwd & Bckwrd

10 Squat to Stand

5 Groiners

Standing Single Leg Side

12 Box Jumps (Varying in Height)

K-Star Hand on Foot & Ankle Bent

Part I:  10 Minutes Build to a Heavy Deadlift (Double)

12 Barbell Walking Lunges
6 Weighted Pull-ups

Part II 12 Min AMRAP

6 (Shuttlecone Back & Forth)
4 Russian Swings L (35)
4 Russian Swings R (35)
6 DL 185
4 Barf