Tim 150218

Warm-up (20)

Shoulder MOB

Min 1:  10 - 15 Goblet Squats

Min 2:  20 Alternating H2H Swings

Min 3:  10 Push-ups/Dynamic Sit-ups 

Min 4:  Rest

Min 1:  8R & 8L KB Front Squats

Min 2:  5 - 8 R RDLs

Min 3:  5 - 8 L RDLs

Min 4:  Rest

Min 1:  5 - 8 R & L KB OHS or Fwd Lunge

Min 2:  5 - 8 R Windmills

Min 3:  5 - 8 L Windmills

Min 4:  Rest

Conditioning (30)

10 Min Ascending Ladder 

1 Pull-Up

1 Back Squat 155

Rest 5 Minutes

5 Min AMRAP

20 Kettlebell Swings 

20 Push-ups

Rest 5 Minutes

5 Min AMRAP

25 DUs

10 Burpees

Stretch (10)