Spider crawls x 10m
crab walks x 10m
Bear crawls x 10m
Kip swing on rings x 10
Goblet squats x 10

then

A FS + Jerk; 2+1 building over 12-15 minutes
**in bwteen sets get in 3 sets of 8-10 rows per side with kb’s or db’s
+
“wide open”
18 minutes on the clock
Top of every 6 minutes
30m seal walk
600m run
30 wall balls, 20/14#

Cool Down
wall stretch x 30 sec. per leg
pigeon pose x 30 sec. per leg
twisted cross x 30 sec. per arm