Strength or Cardio... pick your poison!
Warm Up:
400m Row/Ski/Row
2 Rounds
10 Jumping Pull Ups
15 Push Ups
20 Lunges
Mobility:
Crossed Prayer (30 sec each side)
Pipe Squat Rotation
Samson Stretch
Strength:
Overhead Squats (are they over yet!!!)
8-8-8-8-8
Option A:
Hang Snatch (power or squat)
6-6-6-6-6
SS: 5 Strict Pull ups
Or
Option B:
10-20-30 Cal Row/Ski
10-20-30 Burpees