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get mobile / loosen up w/WcG coach
5 air squats
3 squat jumps
1 burpee clap (arms above head!)
200m run
100 dbl unders
200m run

3 RDS
1 min each
.30 seconds transition

Station 1: OH squat (no more than 9) 95/65, 75/45, 65/35
Station 2: Burpee plate jump (use 25lb plate)
Station 3: Deadlift 185/135, 155/115, 135/95
Station 4: KB swing 53/35, 44/26, 35/18
Station 5: Row for calories

minimun 5 Min
Foam Roll
Stretch
Mobility

2 person partner row
- A1 row and continues A2 follows behind
3 rounds 250/200
5 air squat
5 kb swing 44/26, 35/18
5 kb goblet squats

Squat Clean & Press
[modification: If you can't sq clean then Clean and Front Squat then Press] 50% x 3 +1
60% x 2 +1
70% x 3 + 1
70% x 2 + 1
70% x 1 +1

Thruster 95/65, 85/55, 75/45, 65/35
Burpee plate jump 45/25, 25/15
Weighted full sit-up 45/25, 25/15

25 jumping pull ups
50 weighted situps
75 dbl unders

2 rds
200m jog
5 air squat (slow and a good full extension)
5 jump squat
5 hrpu

10 hr burpees to 10lb plate
20 calorie bike / row (pick one but, you'll need to do one of each)
30 push ups
40 wall balls 20/14, 14/10
50 K2E
40 Ball slams
30 Kb swing 53/35, 44/26,
20 Calorie row
10 hr burpees to 10lb plate
RUN 400 meters ( out back - around bldg, in front!)
REPEAT CHIPPER

Foam Roll.... can you say IT BAND?!