December 4, 2013

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



D) Strict Pull ups 3 x 10

Rest as needed between set