Friday - Jan. 20

Dynamic Warm-Up / Jump Rope 2 minutes

Shoulder Blaster @ 2.5#

2 Rounds
 - Burpee - 60 sec.: 17, 15
 - Sandbag Squat @ 60# x20
 - 2-arm Swing @ 32kg x20
 - Dips (max): 25, 30
 - Crunch x50
 - Barbell Thruster @ 95# x60sec: 10, 8
 - Plank - 60sec.
 - Dips (max): 22, 25
 - DB complex @ 15# x20
 - 24" Box Jump -60sec.: 18, 17

2 Rounds
 - crunch x25
 - reverse crunch x25
 - double crunch x25
 - plank 60 sec.