Warm Up
Pass throughs
25 squats
25 push ups
25 sit ups
25 hollow rocks
25 supermans
15 mirandas
Strength
20 turkish get ups
Heavy as possible
WOD
100 burpees over bar
1 min. on 1 min. off
*Complete as many as you can in 1 min., rest 1 min. until you reach 100
Post
5 min abs Coach's choice
Mobility ball on shoulders