Burpees 30

Mountain climbers 1min

Front squats 5-6 w/ 150

Chins 3-5

situps med ball 12

x 5 rounds

Sprint 100 yrd (5 sets)

walking DB lunge 3x 50 ft (50lbs)

Bar pushups 10-15

Burpees 30

Invert chins 6

x 5 rounds

Sled drags 100yrd (reverse front/back pull every 100) 8min+ 30 burpees (10min)

30burpees + 5×10 spidermans


Burpees 20

1min jumprope 100 rotations

BB mil / push/ thruster/ presses 5-10 (depending on load and amount of lower/squat)

pull-ups 3

vups 50

x 6 rounds+ 2 more presses and 2 more pull ups (3reps) with 5x1min med ball rotations+ 3×30 burpees)

Back bends and L holds 3x1min each



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