Warm Up:
Foam Roller - Free Elements
Round Robin x3 - 15 second intervals of:
Air Squats - Mountain Climbers - Shoot Thrus - HR-PushUps
Bird Pickers x20 (10each side)
Z-Stretch (work corners)
Hollow Rock x 30
Hoover Catch (Pepper Style a.k.a. F-Joe)
1 minute x2
Five rounds for time of:
Run 400 meters
20 Burpees
15 One-Arm dumbbell row - 50# DB
Stay strong!
-Johnny
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