Warm up
10 x Wall Balls
20 x Sit Ups
Shoulder PVC Stretches

Strength
1) 7 rounds:
5 x Deadlift (start at 50% and add weight)
10 x Box Jumps
10 x Weighted Sit Ups

2) 5 rounds:
3 x Squat Clean
5 x Bench Press (start at 65% and add weight)
1 x Rope Climb or 10 x Pull Ups

3) 3 rounds:
20m DB Bear Crawl @ 55 lbs
5 x GHD Back Extensions

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

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