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:
Power Snatch x 3
C) 4 sets:
Weighted Step ups x 6/leg
-add 5 pounds from last weeks weight
D) Strict Pull ups 4 x max reps
Rest no more than 90 seconds between sets.
