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) 5 sets:
Push Jerk x 3
Rest 2 minutes between sets.
C) For time:
50 sit ups
20 Shoulder to overhead @ 135#/95#
1 Half Gasser
15 Shoulder to overhead @ 135#/95#
1 Half Gasser
10 Shoulder to overhead@ 135#/95#
D) 3 sets
Max reps Unbroken Muscle Ups
Rest 1 minute between sets.
