4/20/13  SATURDAY 

WARM-UP

JOG - 400 m

JUNKYARD DOG - 5

CANDLESTICK - 10

HUG A TWINKIE - 15

MOBILITY

CONDITIONING (Teams = Jeff & Kyle, Rick & Jeremy)

3RDS FOR MAX REP

400M RUN WITH 45LB PLATE

SUMO DEAD LIFT HIGH PULL (AMRAP)

3RDS FOR MAX REP

HOLLOW ARCH HOLD 1 MIN

BOX JUMP BURPEE (AMRAP)

COMPLETE TOTAL REPS AS A TEAM

100 WALL BALLS

75 RING DIPS (BOX IF NEEDED)

100 MED BALL CLEANS

75 TOES BAR/KNEES TO ELBOW

ACCUMULATE 5 MINUTES OF HOLLOW POSITION HOLD.

*WHILE ONE PERSON DOES RUN OR HOLLOW POSITION HOLD, PARTNER WILL PERFORM SDHP OR BURPEE BOX JUMP AMRAPS.