Done before 8:00am:
1. 3 minutes heavy bag punching
2. Jumping lunges with PR(obliques) 30 - monkey bar pull ups (moving) repeat
3. Push up deadlift one side -shuffle- row - factorial 6 KB
4. Shoulder press with chains- toes to bar leg raises. 6 factorial
5. One minute spinning - 20 under bag punches with sit ups - 20 side to side punches . 3 sets
6. PR push up -jump to step- slam 16 reps
7. Cannon ball pull ups 10- 30 sledge hammer. 3 sets
8. Row 250. Push up jump heavy ball - shuffle 12 reps
9. 50 big rope jumps
10. 12 barbell snatches
PR=power rope
KB= kettle bell
4 1/2 miles run on the snowy roads and with temperatures on the 20's
