Warm Up
3 Rounds
10 Dive Bombers
10 Hollow Rocks
10 Supermans
10 Air Squats
10 Ring Rows
Workout of the Day
For time:
500 meter Row
50 Jumping Pull Ups
50 Plate Ground to Overhead 45/35
50 Flying Push Ups 2″
400 meter Run
21-15-9 reps for time of:
Wall Ball Shots 20/14
Knees to Elbows
After each round complete
50 Double Unders
3 rounds for time of:
21 Deadlifts
15 Hang Power Cleans
9 Front Squats
95/65