conditioning

someone had time to recover.

overhead hold.

swings.

30" box jump

all day with a smile.

tj, derek, elizabeth, pickup:

warm up 20:00

3x10 squats

30 yards bear crawls

5x10 kb swings

5x5 kb swings

complete every :60...

5 goblet squats

5 swings

5 burpees

5 rounds

:30 overhead hold, then complete every :60...

5 burpees

30 yards bear crawls

5 rounds

500 meter row

pickup 1:36

derek 1:38

tj 1:32

elizabeth 2:06

kelly: squats, jumps, split jumps, lunges, yoked out legs!