Warm Up:
400m run
100m Bear Crawl
100m Walking Lunge
Work Out:
Ladder Down
10-9-8-7-6-5-4-3-2-1
Clean and Jerk (137lb bar)
8 – Bentover Row (137lb bar)
Burpees over the Bar
then
800 Repeats with a 50lb Sandbag
2 Minutes rest between 800’s and
you can not put the bag down (finished 1 round at the end of the hour)