A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
1/2 length Spider-Man crawl
1/2 length Duck Walk
Burgener/Thacker Warm up
B) E4MOM for 20 minutes:
Deadlift x 3 (start at 60%+)
C) Every minute on the minute for 20 minutes:
ODD Minute: 10 x alternating Kettlebell Snatch @ 70#/53# (if you do not have a Kettlebell, use a Dumbbell)
EVEN minute: 1/2 gasser
COMPETITION:
D) Strict Pull ups 3 x 10
Rest as needed between set
