|geezer at notre dame!!|
Warm Up: Run 400m, then junk yard dog. Next, dynamic movements of your choice.
Work Capacity: Complete as many rounds as possible in 12 minutes of the following...
20x wall ball (20#/12#)
12x pull up
2x Thruster (100kg/70kg)
Endurance: 8x 25m prowler push (2/4x 45# plates)
*Rest 60 seconds between rounds
Core: 50x evil wheel