Kid Rock
5 Rounds
2:00 On - 2:00 Off
4 Double Devils Presses 50/35
8 DB Burpee Box Stepovers 24/20 - 50/35
12 Cal Sprint
5 Rounds:
4 Min. On/4 Min. Off
20 Step-ups
15 Pike Pushups/Shoulder to Overhead
20 Situps
Weightlifting
10 Rounds - Every :75
Snatch Pull w/ Pause Just Above Knee + Pause At Power + Snatch
*start at 70% and add weight
10 Rounds - Every :90
Clean Pull w/ Pause Just Above Knee + Pause at Power + Clean
*start at 70% and add weight
Back Squat
5x5 - Working to Moderate 5
superset with
25 Face Pulls
