Warm-up
KB swing 60 sec
Shoulder Stretch
Samson Stretch
Overhead med-ball lunge x 10
Pull-up x 10
Push-up x 10
Sit-up x 10
Back ext x 10
Workout
50 Squats
20 KB swings (10 each arm) 25pd
10 Box jumps or step ups
20 Dips (Rings)
3 Rounds for Time
Modified Workout
50 Squats
2 Arm KB swings, 20 Reps, 10pd
10 Box step ups
20 Push-ups
3 Rounds for Time
