ROM Drills, Dynamic Warm-up, then
25-20-15-10-5
Russian KB Swings (62#)
Burpees
Strength: Deadlifts 5-5-5-5-5, superset with heavy bag work (1:00, 1:00, 1:00, 1:00, 1:00)
MetCon: 3 rds for time of
20 push-press (95#)
10 knees-to-elbows
5 sandbag box step-ups, each side (70# bag and 24″ box)
-DR & AR 6:15