WARMUP (20)
3 Minutes Bike
Hip and Ankle Mobity
STRENGTH (30)
2 Supersets of:
A
60 Foot DB Bear Crawl
200m Front Rack Walk 44/25
Jog 1 Lap
B
10 Renegard Rows
100m Overhead KB Carry 35/25
Sprint the Long Hill
C
60 Foot Hand Over Hand Rope Pull
300m Farmers Carry 53/35
Sprint the Short Hill
CONDITIONING (15)
Every Five MInutes on the Minute For 25 Minutes
Run 400m
20 Wall Balls
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