strength endurance

overhead lunges

straight-legged.

someone break it already.

swing.

ellen, elizabeth, ryan, corbin, josh:

warm up 10:00

10 squats

15 yards lunges

10 burpees

15 yards bear crawls

2 rounds

p1: row 3,000 m

p2: move until p1 is finished:

x20 kb swings

x15 ball slams

x10 burpees

ryan: 11:12

josh: 11:28

ellen: 14:15

elizabeth: 15:00

corbin: 14:58

tj, nic, derek:

warm up 10:00

pullup ladder 1-4

3 rounds

goblet squat/kb swing progression:

x10 goblet squat @ 50#

x10 goblet squat @ 60#

x10 goblet squat @ 73#

then the same progression with swings

3 rounds

x15 push press

15 yards overhead lunges

x15 push up

15 yards straight legged bear crawls

rest 1:00

3 rounds

cooldown:

kte ladder 1-7