Warmup

bla-bla-bla

bldg run
5 jumping pullups
5wall ball
bc/wc
leap f/b
20mtn climber

WORKOUT WITH A PARTNER
MOVING IS TIMER OTHER PERSON HOLD TILL DONE.   ALL ARE FOR 4ROUNDS TRYING TO FROM HOLD TO MOVEMENT WITHOUT A BRAKE

5PULLUP      BAR HANG

20PUSHUP        UNEVEN PLANK

10 ONE ARM ONE LEG ROW45/55               ONE LEG BALANCE  (under 20lbs increase reps to 20)

10 PUSHPRESS ONE ARM 40/55 (UNDER 20LBS INCREASE TO 20)        OVERHEAD HOLD

25 LEG RAISE                      LEG HOLD

J. SPLIT LUNGE                  LUNGE HOLD

WALLBALL                           SQUAT WITH BALL

5 WALKING PUSHUP          KNEE HOLD

5MIN PLANK (45LBS)

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