Warm Up
400 Meter Light Jog into:
2 Rounds: 

4 Samson Stretch Lunges (5 second hold in each) 

8 Alternating Spiderman and Reach 

12 Russian Baby Makers 


2 sets of:
1 length of the gym quadruped crawl   https://www.youtube.com/watch?v=OA23BcPrFxM

1 length of the gym each direction lateral plank walks  https://www.youtube.com/watch?v=1oOWVaajW9I

1 length duck walk   https://www.youtube.com/watch?v=e5lPjg0GhFM

ring push ups or hand release push ups or incline push ups
farmer carry 90 feet* after each- KB in each hand   53/35#

rest 5:00

DB bench press  40/25#

reverse sled pull 90 feet* after each- no more then 2 plates on the sled.  This is a fast pull!!

**90 feet in the alley is 3 sections of concrete out and 3 sections back.  Each section of concrete measures 15 feet.