10 minute Row @ Easy Pace
Then:
4x (15sec Work/15sec Rest) Mountain Climber
Then:
2x20 Squat
2x10 Jump Squat
Then:
Jump Letters:
3x “T”
3x “W”
3x “V”
Then:
KB Swing Progression:
10 reps @ 44#
10 reps @ 53#
10 reps @ 70#
Two times through
Then:
Dumbbell Complex (SPEED):
6x Biceps Curl +
6x Bent Over Row +
6x Upright Row +
6x Press +
6x Front Squat Push Press +
6x Hi-pull from floor
Max Rounds in Two minutes
Three total sets Short Rest between each
Then:
Team Whip Smash:
4x 30sec Work Periods
Rest while partner goes
Then:
5x5 Off Box Squat