500 m row or 400 m run
10 jumping lunges
10 push ups, change hand position each round
10 Partner tire flips (back and forth to each other.
Take 10 minutes to do:
5x5 DL working up to your workout weight
25 DU's between sets
Dead lift, Body Weight
Box Jumps, (24/20) (RX+ 30/24)
50 DU's after each round
Cleans, on the 2 min:
8 rounds of: 1 clean shrug-1 hang clean-1 squat clean.
Start at 65% and get as heavy as you can
10 heavy Wall Balls 30/20
30 sec spring on Assault bike