Warmup:
500 m row or 400 m run
Mobility:
CS/Dynamic stretch
B warmup:
50 partner pullovers
Workout Warmup:
30 sec of work 30 sec of rest, cycle for three rounds between:
Empty barbell curls
Burpees
Handstand hold, or plank with elevated feet.
Workout and Endurance:
Complete as many rounds as possible in 18 mins of:
18 Reverse lunges
15 V-ups
12 Box Jump Overs 24/20
9 push ups, elevated feet, men, two 45lb bumpers, Women one 45lb bumper.
Lift and Skill:
Work on two goats