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) Bench Press:
3 sets of 8-10 warm up
Then…
3 x 5 (increase weight each set but do not sacrifice form.)
C) 5 rounds for time:
10 Chest to Bar pull ups
20 Alternating Walking Lunges with a 45 # plate overhead
30 Box Jump overs @ 20″
