Start: 7:13am
Finish: 8:19am

Warm Up: 5:30

44lbs 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: 11:30 - approx
Rest: Three Minutes

35lbs for 30 sec - reps of ten of the in-betweens with 25lbs

Round Two
Catcher 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: 12:40
Rest: Two Minutes

Round Three
OH Walks x two (each side 30 seconds)
OH Walking Lunges (each side 30 seconds)
Uneven Pushup (each side 30 seconds)
Rest: One Minute

Abs

I used a 25lb bell for the following

Elbow to Knee (each side 30 seconds)
Situps
Lying Side Hip Extension (each side 30 seconds)

Followed with thirteen minutes of stretching and foam roller.

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