first
- pistol squats 3 x 10 ea. leg
- close grip bench press – 3 x 5
- barbell lunges 4 x 6 ea. leg
complete 2 rounds:
- 50 lbs. dumb bell thrusters – 1 minute max reps
- rest 1 minute
- dynamic push-ups – 1 minute max reps
- rest 1 minute
- 40 lbs. ball slams – 1 minute max reps
- rest 1 minute
- 20″ burpee box jumps – 1 minute max
- rest 1 minute