Warm up
For time:
- 150 sgl jump rope or 50 double unders
- Run 4 min
- 10 x rope climb ( u p and down = 1 rep)
- Run 4 min
- Front squat, 30 reps 75 # guys/45 # girls
- Run 4 min
- 4 min farmer carry 45# guys/ 25 # girls
- 35# guys/ 20 # girls Dumbbell snatch, alternating, 20 reps
- Run 4 min
Cool down
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