Warm up: Assault bike: 4 rounds
1:40 moderate+:20 fast
A. 200’ walking lunges 2×50/2×35
50/35 chest to bar(must be done in 5’s or larger)
200’ walking lunges 2×50/2×35
rest 5 min
B. 200’ walking lunges 2×50/2×35
30 d ball over the shoulder 100/70
200’ walking lunges 2×50/2×35
C. Class or move to accessory(D.)
D. 4 sets
15 hammer strength press or double kB press
15 cable rows