Warm-up
Mountain Climbers– 20-4 count reps (Twice)
Frog Jumps– 15 yds there and back (Three Times)
Push-Ups– 15 4 count (Three Times)
Arm Circles– 20 four count (Three Times)
SlayTime
Mountain Climber Burpees – 20 Total (Three times)
100 meter sprints – First sprint at 75%, then all the rest full out 100%. Do 10 of them.
Push-up Suicides – 5 yard suicides to the 30 and back with a 5 push-ups at each line (Twice)
30 lb shoulder press- Find an ammo can and fill it with dirt. Then lift it over your head 20 times. Do it 3 times.
Don’s special add-on: (Note: only if able to)
Start with a 100 M sprint into 20 mountain climber burpees, then do 20 more shoulder presses with the ammo can or equivalent.
