1. Bag punches 20 each side-20 (2sets) side ball slams. 3sets
2. Push up bag to right shoulder, then left shoulder. 2 snatches alternating arms. 5 sets
3. Pull up/ tire deadlift 12
4. Push up rope slam(2) jump over 20 rope waves. Repeat 5 sets
5. Ski jumps over rope (back and forth) 20 big rope jumps. Repeat
6. One arm fly on ring, push up/lateral raise. 10-10
7. PR V-ups 20- seated side waves 60
8. From dip to push ups. 12
9. Jumping lunges/shoulder press one side barbell. 15/15
10. Sit ups with bungee cord and punches. 30
11. Obliques with barbell (jumping lunges) 20
+ 6 miles run!!
