1. Warmup
500m Row
35 Weighted Step Ups with 15# DB to 20" box
2. Strength
5 x 3 Squat Snatch @80% (108#)
3 @ 85/95/105/105/110#
3. Interval
3 Rounds:
21 KBS @
21 Burpees
Rest 1 minute
Time- 10:30
4. Gymnastics
HSPU "Flight Simulator"
3-6-9-12-15-12-9-6-3
UB HSPU (abmat only)
Time- 14:22
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