500 m row or 400 m run
3 rounds of:
10 slam ball squats
10 ball slams
10 situps w/slam ball
Set of dips
10 min to work on two skills or a lift.
Tabata: Eight rounds of 20 seconds of work and 10 seconds of rest of each movement. One minute of rest between each movement.
OH lunges w/bumper 25/15
Sit-ups w/bumper 25/15, pullover style
Strict presses, 45/35 (empty bar)
Front squats, 45/35
Bicep curls, 45/35 (perfect form, full extension of arms at bottom and no leaning backwards)
Lift and skill:
Pick two goats to work on for 20 min.