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