The Final Countdown

Dynamic warm-up, then

MetCon:  Done in the same format as the 12 Days of Christmas song (1, then 2, 1, then 3,2,1…)

1. Set of shuttle sprints (50′ down and back x 2)
2. Man-makers (35# DB’s)
3. Standing broad jumps
4. Toes-to-bar
5. Overhead backwards ball throws (30# slam ball)
6. Sandbag box step-ups (24″ box, 70# sandbag, each side)
7. Ring pull-ups
8. Burpees
9. Step forward, step back lunges, each side (35# DB’s)
10. Wall balls (20# ball)
11. Romanian deadlifts (115#)
12. Ball slams (30# ball)

-AR 37:30, CM 37:55, DR 50:25