1. Push up on ball jump -shuffle - repeat. 12
2. 10 roll outs/10leg raises.2
3. Bonged cord runs and 4 bag punches.
4. Pull up2/2PR slams. 10.
5. One leg on TRX -lunge PR sla. 12-12
6. Push up/shoulders press-step jump.12
7. Crunches in top of step. 20
8. Cable pull(one arm )in lunge position. Jump lunge /pull. 12-12
9. 10 dips/10 rope side to side waves. 5sets
10. Cable butt kicks 15-one leg (same leg) deadlift. Repeat
+ 4 miles run in the woods!!
