Warm Up:

500m Row

50 Ft Lunges

     High Knees

     Butt Kicks

     Inch Worm

     Frankenstein Walks

Strength:

Build up to 1 Rep Max

Strict Press

Push Press

Push Jerk

Split Jerk

METCON:

15 Minute AMRAP

30 Jumping Lunges

30 KBS (53/35)

30 Push Ups

Scoring: 1 Round = 90

WORKOUT OF THE DAY