Warm Up:
Two sets of:
Supinated Grip, Passive Hang on Pull-up Bar x 30 seconds
Scapular Push-up from Hands or Elbows x 10
youtube.com/watch?v=BFl5mygQH00
Plank x 30 seconds
Two sets of:
Dive-Bomber Push-Up x 10 reps
youtube.com/watch?v=kaEtn1jhJWg
Cossack Squat x 10 reps
Two sets of:
Kip Swing x 10 reps
Squat with Wallball Hold x 10
A.
Four rounds for time of:
400 Meter Run
20 Thrusters (75/55 lbs)
15 Toes to Bar
10 Dumbbell Box Step-Overs (50/35 lbs; 20″ box)
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