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) 4 sets:
Max reps strict pull ups
C) 3 sets of:
Max Handstand Push ups + 2
– do your max set, rest 10-20 seconds and complete two more.
D) 5 rounds For time
20 Wall Balls @ 20#/14#
20 Toes to Bar
