Start: 7:15am
Finish: 8:17am

Warm Up: 7:30

35lbs for 30 sec - reps of ten of the in-betweens

Round One
Sumo Squat
Push Ups
SLDL
Pushups
C&P (each side)
Pushups
Thrusters (each side)
Pushups
Rotational Lunges (each side)
Pushups
Total Time: 9:10
Rest: Three Minutes

Round TwoCatcher Squat
Arm Blaster
Single Arm BO Row (each side)
Arm Blaster
Backward Lunge (each side)
Arm Blaster
High Pulls (each side)
Arm Blaster
Total Time: 10:30
Rest: Two Minutes

Round Three
OH Walks (each side 30 seconds)
OH Walking Lunges (each side 30 seconds)
Uneven Pushup (each side 30 seconds)
Total Time: 5:00
Rest: One Minute

Abs
Elbow to Knee (each side 30 seconds)
Situps
Lying Side Hip Extension (each side 30 seconds)
Total Time: 4:00

Followed with twelve minutes of stretching and foam roller.

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