Prowler Sprints: 5 x 20m shuttle (use a weight that allows you to run)
Front Squat: 4 x 4
Strict Deadhang Pullup w/ 3 sec Pause at top and 1 count pause at bottom: 4 x 5-10
5 Rounds for time:
Single Arm Push Press: 20 (10 ea side…40 lbs / 25 lbs)
Alt. Lunge Jumps: 20 (10 ea side)
Single Arm KB Swing: 20 (10 ea side….24kg / 16kg)
Ab-Mat Situp: 20
RX+ (5 Rounds for time)
40m Shuttle Sprint (20m out and back)
Power Clean: 4 reps (80kg / 50kg)
Front Squat: 4 reps (80kg / 50kg)
Single Arm KB Thruster: 6 reps (3 ea side….32kg / 24kg)