Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds:

10 alternating DB Snatches

10 shoulder or push press 5 each arm.

10 sit ups

Workout warmup:

Push Press

5-3-2-2-2 start around 75% working up in weight

Workout:

4 rounds, 1 min per station, for max reps of:

Row Calorie

DB Snatches, alternating. 50/35lb

Box Jump 24/20

Rest 1 min