Saturday

Warm Up:

30 of everything

halos

around the body pass 

figure 8 to a hold

spinal wave 

hand 2 hand swing

clean and press 

cossack lunge 

1 arm overhead squat 

medball around the block

Workout:

medball throw and run - 8x

jump rope - 300

then Ladder 10-1

ring row

box jump

sdhp

then

bear crawl - 8x

row 250m - 8x