WARM UP
1 MIN BICYCLES
1 MINUTE MOUNTAIN CLIMBERS
1 MINUTE BEAR CRAWLS
1 MINUTE WALL CLIMBS
1 MIN BICYCLES
1 MIN DEAD ROACH
1 MIN MT CLILMBERS
1 MIN KNEE HOLD
1 MIN BEAR CRALWS
1 MIN PLANK
1 MIN WALL CLIMB
1 MIN ELECTRIC CHAIR
WORK OUT
10/10 ONE LEG BENT OVER ROW 45LB BAR
3 ROUNDS
FARMERS CARRY LEFT ARM BALANCE ON RIGHT LEG 1 MIN
REPEAT ABOVE 4 ROUNDS TOTAL ALTERNATING ARM AND LEG ON FARMERS CARRY BTWN RNDS
THEN:
20 PUSH PRESS 45LB BAR
ONE LEG OVER HEAD HOLD RIGHT LEG UP
20 PUSH PRESS
ONE LEF OVER HEAD HOLD LEFT LEG UP
4 ROUNDS OF PUSH PRESS TOTAL
THEN:
REPEAT 2ND PART OF WARM UP INCREASING 1 MIN HOLDS TO 3 MIN HOLDS
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