A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
30 second squat hold
10 Bird Dogs/side
400 m run
Burgener/Thacker warm up
B) Every 90 seconds for 15 minutes:
Clean x 2
-increase each set by 10#/5#. Do not increase if you miss at all and complete all remaining sets at last successful weight.
C) Bench Press 3 x 8
-Add 5 pounds to last weeks weight.
D) 10 minute AMRAP:
10 Kettlebell Swings @ 70#/53#
Sprint 40 yards
