15 hip extension

15 sit-ups

15 squats

15 push-ups(on your knees if you can’t do regular)

15 knee 2 elbow(if you are not doing regular pull-ups just  hang from the bar and do 8 scapular depression)

:30 sec.  sampson stretch(each leg forward)

2-3 rounds




21-15 and 9 reps for time of:

thrusters 95 lb men/65 lb women

pull-ups(use bands or do jumping pull-ups if you need to scale)